Italian Salad with Olives and Fresh Vegetables

Salad with Olives

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A light Italian salad with vegetables and black olives is one of the simplest vegetable appetizers, and you can make it in 5-10 minutes, provided you have bought everything you need. None of the ingredients require cooking or any special preparation. The salad consists of juicy salad leaves, raw vegetables if you like, pitted black or green olives, and is dressed with olive oil.

In Italian cuisine this kind of appetizer is antipasto, meaning not “against” but “before” the meal (pasto), which is what an appetizer is in every sense. As a rule these are hot or cold starters made from available local ingredients such as meat, fish, mushrooms and vegetables. Usually an antipasto is served on a large platter and is a kind of complete composition in flavor and appearance.

Among the well-known antipasti it is worth mentioning caprese – a wonderfully tasty and beautiful combination of tomatoes, mozzarella and basil. And the famous bruschetta – toasted bread with garlic, brushed with olive oil and topped with slices of favorite foods. Salad mixes of greens, olives and vegetables are a separate category of appetizers, common and loved by everyone. Besides, antipasti are simple and very quick to make.

Salads of green leaves usually get a simple dressing. In the vast majority of cases it is the best olive oil you can buy. It is used on its own or mixed with a little citrus juice, wine or balsamic vinegar, even wine. When shaken, the mixture emulsifies beautifully and makes an excellent salad dressing, known as vinaigrette.

It is generally believed that the best olive oil comes from the first cold pressing of olives at a certain degree of ripeness. Depending on filtration, such oil is labeled Extra Virgin Unfiltered Olive Oil or Olio d’oliva extravergine.

For this appetizer you can use any salad leaves available in the shop. As a rule the base of such salads is lettuce, the most common leafy vegetable. You can also buy romaine, oak leaf, endive (various kinds of chicory), radicchio, Chinese cabbage (a little dry), head lettuce such as iceberg, and so on. If you like salads with a bitter note, add a handful of arugula leaves to the mix while preparing it.

9 ingredientsTo the recipe

Ingredients

2 servings

  • Mix of prepared salad leaves 300 g
  • Pitted black olives 100 g
  • Arugula optional
  • Olive oil 3-4 tbsp
  • Tomato 1-2
  • Sweet onion 1
  • Sweet pepper 1
  • Green onion 2-3
  • Salt, oregano to taste

Step-by-step recipe

  1. Of special interest are the bags of mixed salad leaves of different kinds, already washed and dried. A ready-to-eat mix only needs to be poured into a large bowl, which minimizes the time and greatly simplifies the whole process. With prepared greens, a salad with olives is extremely simple and takes just a few minutes.

    Vegetables for the salad.
  2. If you bought bunches of lettuce, first soak the leaves in cold water so they regain their crispness, then dry them thoroughly. Tear the leaves with your fingers into large pieces and put them in a large bowl. It is worth adding arugula: the mustard oil in its leaves gives the salad a barely noticeable pleasant bitterness. Arugula leaves are usually long, so you can tear them into 2-3 pieces. Peel the sweet onion and cut it into thin rings or strips.

    Torn salad leaves.
  3. Remove the seeds from the sweet red or green pepper. Cut the pepper in half and slice each half into strips across the fruit. You can use small tomatoes, a few of them, or larger ones, in which case one is enough. Cut the tomatoes into thin wedges and add them to the salad. Finely chop the green onion and mix it with the other vegetables. Add the pitted black olives, making sure to drain the liquid off them.

    Vegetables and olives.
  4. Just before serving, salt the salad with a pinch of salt and add 0.5 tsp dried oregano. Toss the mixture, which is easy to do with two big spoons or forks. Given the size of the leaf pieces, it is enough to simply turn it over. In a cup mix olive oil and a few drops of wine or balsamic vinegar. I do not use lemon or lime juice for this salad, although many people prefer it. I don’t like it that way: citrus overpowers the aroma and flavor of all the ingredients. Whisk the mixture with a fork and pour it over the salad.

    Dressing with olive oil.
  5. Gently toss the salad of green leaves, vegetables and black olives. If the onion did not separate into rings when cut, you can do it with your fingers. If you serve the appetizer for a shared table, put it on a large plate. For individual portions it is better to use small salad bowls. The salad should not be chilled: it tastes best at room temperature and keeps its aroma. This also makes sure the vegetables do not release juice.

  6. You can also add pickled mushrooms to the salad. Parsley goes well too. Add fresh basil with caution, because it is too aromatic. You can add green olives, especially the bright green Sicilian Nocellara del Belice olives, which I love, although they are not always available and are expensive. But what you definitely should not do is dress the salad with mayonnaise.

    salad with olives

Calories and macros

355 kcal

Serving ≈ 450 g

  • Protein5 g6% of kcal
  • Fat30 g78% of kcal
  • Carbs14 g16% of kcal

100 g79 kcalProtein 1.1 gFat 6.7 gCarbs 3.2 g

Calculated from the recipe ingredients, excluding salt and spices. Data: USDA and Matvaretabellen.

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