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5 Simple and healthy tomato salads

Rowena Dumlao-Giardina resides in Italy, cooking and photographing her family's interesting meals on Apron and Sneakers. After moving to Italy 13 years ago from the Philippines, she has traveled extensively around the country and the res...

A tomato a day keeps the doctor away

With their high concentration of lycopene, one of the most powerful antioxidants, tomatoes are some of the healthiest food that we can eat every day. Here are 5 simple ways to prepare them in salads.

 5 Simple and healthy tomato salads

Botanically considered a fruit, tomatoes are used as vegetables in the culinary world because of their low sugar content. They can be enjoyed raw and cooked, and there are a thousand ways to prepare them. They are so good and healthy that eating them with selected everyday ingredients can transform them into delicious salads. Since you can get ripe tomatoes any time of year, there's no reason not to make these salads in the winter for a fresh and delicious side dish. Here are 5 healthy salad recipes to put together in no time!

1

Tomato & cucumber salad with mustard vinaigrette

 5 Simple and healthy tomato salads

Serves 2

Ingredients:

  • 8 tomatoes (quantity depends on the size and type of tomatoes), sliced
  • 1 cucumber, peeled and diced
  • 12 caper fruit or 2 teaspoons regular capers soaked in vinegar, drained
  • 1 teaspoon chives, finely chopped
  • 1/2 onion, sliced
  • 1 tablespoon Dijon mustard
  • 5 tablespoons wine vinegar
  • 2 tablespoons extra-virgin olive oil
  • Salt

Directions:

  1. Put together the tomatoes, cucumber, onions and capers on a plate.
  2. Garnish with the chives.
  3. In a small bowl, whisk the mustard, vinegar, salt and extra-virgin olive oil.
  4. Pour the vinaigrette on the salad when ready to serve.
2

Caprese salad

 5 Simple and healthy tomato salads

Serves 2

Ingredients:

  • 16-20 cherry tomatoes (if using different kinds of tomatoes, adjust the quantity), halved
  • 12-16 small mozzarella balls, drained
  • Fresh basil leaves
  • Extra-virgin olive oil
  • Salt
  • Pepper
  • Balsamic vinegar (optional)

Directions:

  1. Put together the tomatoes, mozzarella and fresh basil leaves on a plate.
  2. Season the salad with salt and pepper.
  3. Drizzle with extra-virgin olive oil and balsamic vinegar (if using).
  4. Serve immediately because the mozzarella can lose some of its water if it is left too long on the plate.
3

Tomato, barley & feta salad

 5 Simple and healthy tomato salads

Serves 2

Ingredients:

  • 1/2 cup uncooked pearl barley
  • 12 cherry tomatoes, halved or quartered
  • 1/4 cup sun-dried tomatoes
  • 1/8 cup olives, pitted and halved
  • 2 teaspoons capers soaked in vinegar, drained
  • 1/2 onion, sliced
  • 2 ounces feta cheese, diced
  • Fresh mint leaves (optional)
  • Salt
  • Pepper
  • Extra-virgin olive oil

Directions:

  1. In a saucepan with a lot of water, add the pearl barley and some salt. Bring it to a boil on medium-high heat. Simmer for 20 minutes on low fire or until they become tender. When they are cooked, rinse them with cold water under the faucet, drain well, then set them aside.
  2. In a bowl, mix the barley, fresh tomatoes, sun-dried tomatoes, olives, capers and onions.
  3. Dress the salad with extra-virgin olive oil, salt and pepper.
  4. Add the feta cheese and mint leaves (if using) before serving.
4

Tomato & fennel salad with almond oil

 5 Simple and healthy tomato salads

Serves 2

Ingredients:

  • 2 beefsteak tomatoes (if using other kinds of tomatoes, adjust the quantity), sliced
  • 1 fennel bulb, chopped
  • Lettuce
  • 1 tablespoon fennel seeds
  • Salt
  • Pepper
  • Almond oil

Directions:

  1. Mix the tomatoes, fennel, lettuce and fennel seeds on a plate.
  2. Dress the salad with salt, pepper and almond oil.
5

Tomato & tuna salad

 5 Simple and healthy tomato salads

Serves 2

Ingredients:

  • 8 medium tomatoes, sliced
  • 3 ounces canned tuna preserved in olive oil, drained
  • 2 ounces corn kernels
  • Fresh parsley, finely chopped
  • 2 tablespoons balsamic vinegar
  • Salt
  • Pepper
  • Extra-virgin olive oil

Directions:

  1. Put together the tomatoes, tuna, corn and parsley in a salad bowl.
  2. Season with balsamic vinegar, salt, pepper and extra-virgin olive oil.

More tomato salad recipes

Soybean, tuna and tomato salad recipe
Roasted corn, farro and tomato salad recipe
Green bean and tomato salad

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