Italian salad recipes are my go-to when I want something fresh, vibrant, and utterly satisfying. There’s just something magical about tossing together a medley of colorful vegetables, fragrant herbs, and a zesty dressing that makes my heart sing. I remember the first time I prepared this salad for a family gathering; the compliments flowed like wine! Not only is this salad a feast for the eyes, but it’s also packed with nutrients, making it a healthy choice for any meal. Trust me, once you taste the bright flavors and crisp textures, you’ll understand why Italian salads are a staple in my kitchen!

Ingredients List

• 2 cups mixed greens (a combination of arugula, spinach, and romaine works beautifully)
• 1 cup cherry tomatoes, halved (look for ripe, vibrant red ones for the best flavor)
• 1 cucumber, diced (English cucumbers are a great choice for their crispness)
• 1/2 red onion, thinly sliced (for a milder flavor, soak in cold water for a few minutes)
• 1/2 cup Kalamata olives, pitted (these add a wonderful briny depth)
• 1/2 cup mozzarella balls (bocconcini or ciliegine work perfectly)
• 1/4 cup extra-virgin olive oil (the quality of your oil can make a big difference)
• 2 tablespoons red wine vinegar (choose a good quality for a punchy tang)
• 1 teaspoon Dijon mustard (this helps emulsify the dressing and adds flavor)
• Salt and pepper to taste (freshly cracked pepper is a must!)
• Fresh basil for garnish (a few leaves torn by hand will elevate the dish)

How to Prepare Instructions

Step-by-Step Preparation

1. Start by washing your mixed greens thoroughly. I like to fill a large bowl with cold water and gently swish the greens around to remove any dirt or grit. After a few minutes, lift them out and let them drain in a colander.
2. Next, take a moment to dry your greens. You can use a salad spinner for the best results—just a few spins will leave them crisp and ready. If you don’t have one, gently pat them dry with a clean kitchen towel.
3. In a large mixing bowl, combine the dried mixed greens, halved cherry tomatoes, diced cucumber, thinly sliced red onion, Kalamata olives, and mozzarella balls. Give it a gentle toss to mix everything evenly.
4. Now, let’s make that zesty dressing! In a separate bowl, whisk together the extra-virgin olive oil, red wine vinegar, Dijon mustard, salt, and pepper until emulsified. The aroma will be incredible!
5. Drizzle the dressing over the salad and toss gently once again. You want every piece to get a lovely coating without bruising the greens.
6. Finally, transfer the salad to a large serving dish and garnish with torn fresh basil leaves right before serving. Enjoy the vibrant colors and delightful smells!

Tips for Success

To truly elevate your Italian salad, always choose the freshest ingredients you can find. Visit your local farmer’s market for vibrant vegetables! For the best dressing balance, remember that the ratio of oil to vinegar is key—typically 3:1 works beautifully. If you’re feeling adventurous, adding a touch of honey to the dressing can bring a lovely sweetness that pairs remarkably well with the tangy vinegar. And don’t skip the basil! Fresh herbs make a world of difference in flavor.

Nutritional Information

This Italian salad is not only delicious but also packed with nutrients! Each serving offers an estimated 250 calories, making it a light yet satisfying option. You’ll find about 20g of fat, primarily from the olive oil and mozzarella, with 6g of protein to keep you fueled. It contains 10g of carbohydrates and 3g of fiber, contributing to a healthy diet. Remember, these values are estimates and can vary based on the specific ingredients you use. Enjoy this vibrant salad guilt-free!

Variations

One of the best things about this Italian salad is how easily you can make it your own! If you’re looking for extra protein, grilled chicken or shrimp makes a fantastic addition—just toss them on the grill while your salad is coming together. For a tangy twist, consider swapping the mozzarella for feta cheese; its briny flavor complements the olives beautifully. You can also experiment with different vegetables, like roasted red peppers or artichoke hearts, for added depth. And if you want a bit of crunch, some toasted pine nuts or walnuts sprinkled on top will do the trick! The possibilities are endless!

Serving Suggestions

This Italian salad is a versatile dish that pairs wonderfully with a variety of Italian favorites! Consider serving it alongside some homemade pasta, like a creamy fettuccine alfredo or a hearty marinara. If you’re in the mood for something rustic, a warm loaf of crusty Italian bread is perfect for scooping up those delicious salad bites. For a lighter meal, it also makes an excellent side to grilled fish or chicken. Trust me, your taste buds will thank you!

FAQ Section

Can I make the salad ahead of time?
Yes, you can prepare the salad ingredients in advance, but I recommend waiting to add the dressing until you’re ready to serve. This keeps the greens crisp and fresh!

What can I substitute for olives?
If olives aren’t your thing, you can just leave them out or substitute them with capers for a similar briny flavor. Sun-dried tomatoes also make a delightful addition!

How long does the salad last in the fridge?
Once dressed, it’s best to eat the salad right away. However, undressed salad can last in the fridge for 1-2 days. Just be sure to store it in an airtight container.

Can I add grains to the salad?
Absolutely! Quinoa or farro are fantastic options that add heartiness and extra nutrition. Just make sure they’re cooked and cooled before mixing them in.

Is this salad suitable for meal prep?
Definitely! Just keep the dressing separate until you’re ready to enjoy it to maintain the salad’s freshness. It’s a perfect healthy option to grab for lunch throughout the week!

For more information on the health benefits of salads, check out this Healthline article.

For a delicious pasta pairing, consider trying this pasta recipe that complements the salad perfectly.

Additionally, if you’re interested in exploring more salad options, visit our salad recipes section for delightful variations.

Italian Salad Recipes: 5 Steps to a Fresh Delight

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• Author: Julia marin
• Total Time: 15 minutes
• Yield: 4 servings 1x
• Diet: Vegetarian

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Description

This Italian salad recipe combines fresh vegetables, herbs, and a zesty dressing for a vibrant dish.

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Ingredients

Scale 1x2x3x

• 2 cups mixed greens
• 1 cup cherry tomatoes, halved
• 1 cucumber, diced
• 1/2 red onion, thinly sliced
• 1/2 cup Kalamata olives, pitted
• 1/2 cup mozzarella balls
• 1/4 cup extra-virgin olive oil
• 2 tablespoons red wine vinegar
• 1 teaspoon Dijon mustard
• Salt and pepper to taste
• Fresh basil for garnish

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Instructions

1. Wash and dry the mixed greens thoroughly.
2. In a large bowl, combine mixed greens, cherry tomatoes, cucumber, red onion, olives, and mozzarella.
3. In a separate bowl, whisk together olive oil, red wine vinegar, Dijon mustard, salt, and pepper.
4. Drizzle the dressing over the salad and toss gently to combine.
5. Plate the salad in a large serving dish.
6. Garnish with fresh basil leaves before serving.

Notes

• You can add grilled chicken or shrimp for protein.
• Substitute feta cheese for mozzarella for a tangy flavor.
• Use heirloom tomatoes for a variety of colors.

• Prep Time: 15 minutes
• Cook Time: 0 minutes
• Category: Salad
• Method: Tossing
• Cuisine: Italian

Nutrition

• Serving Size: 1 serving
• Calories: 250
• Sugar: 3g
• Sodium: 200mg
• Fat: 20g
• Saturated Fat: 4g
• Unsaturated Fat: 15g
• Trans Fat: 0g
• Carbohydrates: 10g
• Fiber: 3g
• Protein: 6g
• Cholesterol: 15mg

Keywords: Italian salad recipes, fresh salad, vegetable salad, healthy recipes