Perfectly Balanced Italian Salad Recipe

A refreshing and balanced Italian salad is a staple in many households, combining fresh vegetables with a tangy dressing to create a dish that's both satisfying and visually appealing. This recipe is perfect for picnics, potlucks, or simply as an accompaniment to your main course.

The key ingredients of this Italian salad include tomatoes, cucumbers, bell peppers, red onions, olives, and feta cheese. The dressing consists of olive oil, lemon juice, garlic, salt, and pepper. This recipe serves 4 people and takes about 20 minutes to prepare.

Ingredients

• 2 medium tomatoes, chopped
• 1 cucumber, sliced thinly
• 1 red bell pepper, cut into strips
• 1 small red onion, finely sliced
• 1/2 cup pitted olives
• 1/2 cup crumbled feta cheese
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon minced garlic
• Salt and pepper to taste

Instructions

1. Clean and chop the tomatoes, cucumber, red bell pepper, and red onion. Set them aside in a large mixing bowl.
2. Pit and slice the olives if necessary and add them to the bowl with the vegetables.
3. In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper until well combined.
4. Add the feta cheese to the salad mixture. Toss everything gently so that each piece of vegetable is coated in the dressing.
5. Allow the salad to sit for about 10 minutes before serving to let the flavors meld together.
6. Serve chilled and enjoy!

Tips & Variations

To make this dish a bit heartier, you could add some cooked pasta or grilled chicken. You can also experiment with different types of cheese such as mozzarella or goat cheese for variations in taste.

• For a vegan version, simply omit the feta cheese and use a plant-based dressing if preferred.
• If you are looking to make this dish a bit creamier, you could add some mayonnaise or sour cream mixed with lemon juice for a creamy Italian salad.

Nutritional Information (Per Serving)

This recipe is not only delicious but also nutritious. Here's a rough breakdown of the nutritional value per serving:

• Calories: Approximately 150 kcal
• Fat Content: About 8g
• Sodium Content: Around 400mg
• Fiber Content: Approximately 3g

About Italian Salad

Italian salad has a long history. It is believed to have originated in Italy, where it is often served as an antipasto or side dish. The classic ingredients of tomatoes, cucumbers, and bell peppers are common staples used not only in Italy but also worldwide due to their availability and ability to provide a refreshing taste.

The dressing for Italian salad is typically made with olive oil and lemon juice, which gives it that distinctively tangy flavor. Garlic adds a subtle hint of pungency, while salt and pepper balance out the flavors. This simple combination has made the Italian salad a favorite in many households across different cultures.

In conclusion, an Italian salad is more than just a meal; it's a taste of Italy itself. Its simplicity allows for customization according to one's preferences and dietary needs. Whether you're looking for a light lunch or a refreshing side dish, this recipe provides the perfect balance of flavors and textures in each bite.