Prep Time ⇒ | 20 mins |
Cook Time ⇒ | 20 mins |
Protein ⇒ | 4g |
Fat ⇒ | 17g |
Carbs ⇒ | 15g |
Best-Ever Italian Salad
Bursting with vibrant flavors, this Italian salad is a perfect blend of fresh ingredients, making it an ideal choice for any gathering. With its mix of crisp lettuce, juicy tomatoes, tangy red onion, briny olives, and crunchy croutons, it’s sure to be a hit at your table. What I love most about this salad is how many components can be prepared in advance—perfect for busy days, whether for Christmas lunch or a casual dinner
Ingredients :
- 1/2 day-old loaf pane di casa
- Olive oil spray
- 20 g (1/4 cup) finely grated parmesan
- 2 baby cos lettuce, leaves roughly torn
- 200 g red and yellow grape tomatoes, halved
- 1 red capsicum, cut into thin strips
- 1/2 small red onion, thinly sliced
- 130 g marinated mixed pitted olives
Dressing :
- 2 tbsp extra virgin olive oil
- 2 tbsp red wine vinegar
- 2 garlic cloves, peeled and flattened
- 1/2 tsp dried oregano
Allergens!
This recipe may contain gluten, peanuts, tree nuts, milk, and fish.
Method :
Step 1: To prepare the dressing, combine the dressing ingredients in a screw-top jar. Season to taste, secure the lid tightly, and shake to mix. Set aside to allow the flavors to develop.
Step 2: Preheat the oven to 180°C (160°C fan-forced). Lightly grease a large baking tray. Tear the bread into 2-3 cm pieces and arrange them on the prepared tray. Spray with olive oil and bake for 10 minutes. Remove from the oven, turn the bread pieces over, and push them together. Sprinkle evenly with parmesan and return to the oven for another 5-10 minutes, or until crisp and golden. Set aside to cool.
Step 3: In a large bowl, combine the lettuce, tomatoes, capsicum, and onion. Drizzle with 1/4 cup of the dressing (discard the garlic cloves) and toss to combine. Transfer to a large serving plate. Top with olives and croutons, drizzle with the remaining dressing, and serve immediately.
Recipe Facts :
Did you know that tomatoes are not only delicious but also rich in lycopene, an antioxidant that may support heart health? For more information on the benefits of tomatoes, check out this link.
For more exciting recipes and culinary tips, visit my blog at Hearty Recipes. Enjoy your fresh and flavorful salad!
The nutritional benefits of the ingredients in your Best-Ever Italian Salad :
Leafy Greens: A Nutritional Foundation
Leafy greens, such as romaine lettuce or spinach, form the base of your Best-Ever Italian Salad, providing a wealth of nutrients. These greens are low in calories yet rich in vitamins A, C, and K, as well as essential minerals like iron and calcium. The fiber in leafy greens aids digestion and helps maintain a healthy gut. Incorporating a variety of greens into your salad not only enhances flavor and texture but also boosts your overall health. Learn more about leafy greens.
The Nutritional Benefits of Tomatoes
Tomatoes are a star ingredient in Italian salads, bringing both vibrant color and impressive health benefits. Packed with vitamins C and K, tomatoes are also an excellent source of antioxidants, particularly lycopene, which has been linked to heart health and reduced cancer risk. The high water content in tomatoes helps with hydration, while their fiber promotes digestive health. Adding tomatoes elevates the nutritional profile of your salad while enhancing its flavor. Explore more about tomatoes.
Cucumbers: Refreshing and Hydrating
Cucumbers are a refreshing addition to any salad, and they offer significant health benefits. With a high water content, cucumbers help keep you hydrated, making them perfect for warm days. They are low in calories and provide vitamins K and C, along with antioxidants that support skin health. The fiber in cucumbers aids digestion and contributes to a feeling of fullness. Incorporating cucumbers into your Italian salad not only adds crunch but also boosts its nutritional value. Learn more about cucumbers.
Olives: A Flavorful Healthy Fat
Olives are a key ingredient in Italian cuisine and add a burst of flavor to your salad. Rich in monounsaturated fats, olives contribute to heart health and may help reduce inflammation. They are also packed with antioxidants, which protect against oxidative stress and support overall health. The unique flavor of olives enhances the taste of your salad while providing a healthy source of fat. Discover more about olives.
Bell Peppers: Colorful and Nutrient-Dense
Bell peppers not only add vibrant color to your Best-Ever Italian Salad but also pack a nutritional punch. They are rich in vitamins A and C, both of which are essential for immune function and skin health. Bell peppers also provide antioxidants that help fight free radicals in the body. By including bell peppers in your salad, you enhance both its flavor and its health benefits. Learn more about bell peppers.
The Benefits of Red Onion
Red onions offer a mild, sweet flavor that complements your Italian salad beautifully. Rich in antioxidants and vitamins, red onions can help support heart health and may lower cholesterol levels. They also contain quercetin, a compound known for its anti-inflammatory properties. Including red onions in your salad not only enhances its taste but also contributes to your overall well-being. Learn more about onions.
The Heart-Healthy Choice of Olive Oil
Olive oil is a fundamental ingredient in Italian salads, celebrated for its health benefits. Packed with monounsaturated fats and antioxidants, olive oil has been linked to improved heart health and reduced inflammation. Its unique flavor enhances the salad while providing essential nutrients. Using high-quality extra virgin olive oil can elevate both the taste and nutritional profile of your dish. Explore more about olive oil.
Fresh Herbs: Nature’s Flavor Enhancers
Fresh herbs like basil, parsley, and oregano play a vital role in Italian cuisine, adding aromatic flavors and numerous health benefits. Basil is known for its anti-inflammatory properties, while parsley is packed with vitamins C, K, and A. Oregano offers antioxidant benefits and may aid digestion. By incorporating fresh herbs into your salad, you not only boost its flavor but also enhance its nutritional value. Learn more about herbs.
A Nutritional Symphony
The Best-Ever Italian Salad is more than just a side dish; it’s a harmonious blend of flavors and nutrients. Each ingredient contributes to a balanced meal that nourishes the body and delights the palate. By focusing on fresh, whole foods, you can create a delicious salad that supports a healthy lifestyle. To discover more hearty recipes that celebrate wholesome ingredients, visit hearty-recipes.com.