Applebaum'S Italiano Salad
A vibrant Italian-inspired salad featuring fresh vegetables, water chestnuts, olives, and a tangy low-calorie Italian dressing, perfect for light, healthy gatherings or side dishes.
Ingredients
- 1 small head cauliflower, separated into cauliflowerets ⓘ
- 1 stalk broccoli, cut into flowerets
- 1 medium bunch celery, sliced 1/2 to 3/4-inch thick ⓘ
- 1 can water chestnuts, cut into quarters ⓘ
- 1 lb. cherry tomatoes, halved ⓘ
- 1 (4 oz.) can whole mushrooms, sliced 1/4-inch thick lengthwise
- 4 oz. black sliced olives ⓘ
- 3 green onions, thinly sliced ⓘ
- 1 small bottle low-calorie Italian dressing
- salt and pepper to taste ⓘ
Instructions
- In a large bowl, mix all prepared ingredients thoroughly.
- Marinate the salad for 24 hours, stirring occasionally during marination.
- Serve after marinating, allowing flavors to meld.
Tips & Substitutions
For a crunchier texture, consider using fresh vegetables instead of canned options. You can substitute the black olives with green olives for a different flavor profile. If you're looking for a low-calorie option, use a homemade vinaigrette instead of store-bought dressing. Adding a handful of nuts, like walnuts or almonds, can enhance the salad's texture and nutritional value. This salad can also be a great side for Italian recipes.
Serving Suggestions
Serve this salad as a refreshing side dish at picnics or barbecues. It pairs beautifully with grilled chicken or fish and can be a light lunch option. Consider adding it to a buffet spread alongside dishes like Pasta Spaghetti Salad or Vegetable Pasta Soup for a well-rounded meal. Garnish with fresh herbs for added flavor.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to meld, making it even tastier on the second day. Avoid freezing the salad as the vegetables may become mushy when thawed. When ready to eat, give it a good stir and enjoy it cold.
Nutrition & Diet Analysis (per serving)
Each serving of Applebaum'S Italiano Salad contains roughly 54 calories, with 3g protein, 7g carbohydrates, and 3g fat. It is an excellent source of vitamin D (52% of the Daily Value) and vitamin C (24% of the Daily Value). Note that it is relatively high in sodium, at 518mg per serving (23% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
Yes, this salad is ideal for making ahead. Marinating it for 24 hours allows the flavors to develop beautifully. Prepare it the day before serving and keep it refrigerated. Just give it a stir before serving to redistribute the dressing and ingredients.
What can I add to this salad for extra protein?
To boost the protein content, consider adding chickpeas, diced grilled chicken, or tofu. These additions will not only enhance the nutritional value but also make the salad more filling. If you're looking for a vegan option, chickpeas or a handful of nuts would be excellent choices.
Is this salad suitable for a vegan diet?
Yes, this salad is vegan-friendly as it contains no animal products. Just ensure that the Italian dressing you use is also vegan. You can easily make your own dressing with olive oil, vinegar, and herbs for a fresh, homemade touch.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).