Dakos Salad (Healthier Version)

HealthyRecipes
Servings: 2 Total Time: 15 mins Difficulty: Beginner
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A 15-Minute Mediterranean Power Bowl
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Fresh Tomatoes, Feta & Herbs on Wholesome Barley Rusks!

Dakos Salad (Healthier Version)

Dakos (or "ntakos") is a beloved Cretan staple that transforms humble barley rusks into a vibrant, no-cook meal. This dish celebrates Mediterranean simplicity—juicy tomatoes soak into crunchy whole-grain rusks, topped with tangy feta, oregano, and olive oil.

Packed with fiber, lycopene, and healthy fats, our healthy twist cuts excess salt and uses minimal oil without sacrificing flavor. Perfect for busy days, it’s a refreshing, nutrient-dense salad that’s as beautiful as it is delicious!

Recommended Occasions : Light summer lunches, Mediterranean-themed dinners, Quick healthy brunch, Appetizer for gatherings, No-cook meals for hot days.

Discover the authentic taste of Crete with this easy Dakos recipe—a gluten-friendly, vegetarian delight ready in 15 minutes!

Author: HealthyRecipes Cooking Method: Cuisine: Courses: , , , , Recipe Keys: Nut Free V Vegan adaptable Vegetarian
Dakos
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Prep Time 10 mins Cook Time 5 mins Total Time 15 mins Difficulty: Beginner Servings: 2 Calories: 280 kcal Best Season: Suitable throughout the year

Ingredients

Optional Ingredients

Instructions

  1. Prep tomatoes:

    Grate tomatoes into a bowl, discarding skins. Drain excess liquid lightly (reserve 1 tbsp).

  2. Soften rusks:

    Place rusks on plates. Spoon tomato pulp over each, letting juices soak in (2 mins).

  3. Add toppings:

    Sprinkle feta, oregano, salt, and pepper over rusks.

  4. Drizzle & rest:

    Pour olive oil and reserved tomato juice over the top. Rest 5 mins.

  5. Garnish:

    Add olives/capers. Serve immediately!

Nutrition Facts

Servings 2

Amount Per Serving
Calories 280kcal
% Daily Value *
Total Fat 15g24%
Saturated Fat 4g20%
Cholesterol 15mg5%
Sodium 380mg16%
Potassium 320mg10%
Total Carbohydrate 28g10%
Dietary Fiber 5g20%
Sugars 6g
Protein 8g16%
Vitamin A 90 mcg
Vitamin C 25 mg
Calcium 180 mg
Iron 2 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

  • Vegan: Swap feta for dairy-free almond feta.
  • Gluten-free: Use certified GF oat or buckwheat rusks. (barley contains gluten)
  • Diabetic-Friendly: Moderate carbs (rusks are low-GI)
  • Low-Sodium Option: Use low-salt feta.
  • Tip: Use day-old rusks—they absorb tomato juice better!
Keywords: Cretan Dakos recipe, healthy barley rusk salad, Mediterranean vegetarian dish, quick Greek appetizer, no-cook tomato feta salad, gluten-friendly Greek food

Frequently Asked Questions

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Can I use regular bread if I can’t find barley rusks?

Yes! Toast whole-grain sourdough until rock-hard. Avoid soft bread—it turns mushy.

Is this salad diabetic-friendly?

Yes! Barley rusks have a low glycemic index. Use low-fat feta and limit added salt.

How do I store leftovers?

Assemble just before eating. Leftovers get soggy—store components separately for up to 2 days.

Is Dakos gluten-free?

Traditional rusks contain barley gluten. For GF, use certified GF oat rusks or buckwheat crackers.

Can I make this vegan?

Absolutely! Swap feta for almond-based "feta" and ensure rusks are vegan (no dairy/honey).

Why grate tomatoes?

Grating creates a juicy pulp that soaks into rusks without making them watery. Discard skins for smoother texture!

Are barley rusks healthy?

Yes! They’re high in fiber, B vitamins, and minerals. Look for whole-grain, no-additive versions.