A refreshing Bulgarian salad of tomatoes, cucumber, roasted pepper, and onion, topped with a layer of grated white cheese
We prepare Shopska salad as it is served on the tables of Bulgaria, chopped summer vegetables of tomatoes, cucumber, pepper, and onion, crowned with a generous layer of grated white cheese until it looks like a snow-capped peak.
It is their national salad, simple and refreshing, which we serve cold alongside bread on a hot day.
Roast the red pepper over a gas flame or in a hot oven until its skin blackens on all sides, then cover it for ten minutes, peel it, and cut it into medium pieces. To save time, use ready roasted red pepper.
Cut the tomatoes into quarters and the cucumber into thin half-moons, chop the red onion and parsley, then combine them with the roasted pepper in a wide bowl.
Add the red wine vinegar, olive oil, and a pinch of salt, and toss gently until the vegetables are coated with the dressing.
Transfer the salad to a serving plate and grate the white cheese over it until it covers it like a white layer, which is the distinctive mark of Shopska salad.
Serve it cold as soon as it is prepared, alongside bread, for its flavor is freshest when eaten fresh.
The glycemic index (GI) measures how quickly a food raises blood sugar, while the glycemic load (GL) measures how much a full serving raises it. Together they give the complete picture.
A low value (≤55) means a gradual rise in blood sugar — the most suitable range for diabetes and insulin resistance.
Glycemic load reflects the impact of the full serving. To lower it: take half a serving, or pair the recipe with a source of protein and fiber.
* Percent Daily Values are based on a 2,000-calorie diet per FDA food-label reference values — your daily needs may be higher or lower. Values are derived from the recipe's ingredients via the USDA database.
The most common problems when preparing Shopska Salad (Bulgarian Tomato, Cucumber and Cheese Salad), and how to fix them:
Salt the tomatoes and cucumber lightly and let them drain for a few minutes before mixing, and add the dressing only at serving.
Grate it coarsely and spread it as a layer over the salad without deep tossing, for this is how Shopska is traditionally served.
Reduce the added salt and rely on the cheese's saltiness, and soak very salty cheese in cold water for ten minutes, then drain it.
Keep it in an airtight container for up to one day, and it is best to add the cheese and dressing at serving so the vegetables stay crunchy.
Cut the vegetables and keep them separate from the cheese and dressing, and combine them shortly before serving.
| Original Ingredient | Tested Substitute | Ratio | Flavor Difference |
|---|---|---|---|
| Bulgarian white cheese (sirene) | Greek feta or salted cottage cheese | same weight, 100 g | Feta is closer in texture and flavor, and cottage cheese is a lighter option in salt and fat |
| roasted red pepper | chopped raw red pepper | same weight, 120 g | The raw gives a clearer crunch and the roasted gives a deeper flavor |
| red wine vinegar | fresh lemon juice | same volume, 15 ml | Lemon refreshes the salad with a gentler acidity |
| parsley | chopped dill or mint | same weight, 15 g | The flavor differs a little and stays refreshing |
| Ingredient | Half the quantity | The quantity (base) | Double |
|---|---|---|---|
| tomatoes | 200 g | 400 g | 800 g |
| cucumber | 100 g | 200 g | 400 g |
| roasted red pepper | 60 g | 120 g | 240 g |
| red onion | 30 g | 60 g | 120 g |
| Grated white cheese | 50 g | 100 g | 200 g |
| olive oil | 15 ml | 30 ml | 60 ml |
Add the cheese and dressing right at serving, not before, for this preserves the crunch of the vegetables and keeps the salad from turning watery.
The EEINA app saves your favorite recipes, calculates them from their real ingredients, and shows your daily numbers toward your goal. Try it free now.
