Peasant Salad
A vibrant Mediterranean salad featuring fresh tomatoes, cucumbers, peppers, red onion, basil, olives, and capers, perfect for light, flavorful summer meals or gatherings.
Ingredients
- 4 medium-sized tomatoes ⓘ
- 2/3 cup olive oil ⓘ
- 2 medium cucumbers (about 10 oz each) ⓘ
- 1/4 cup red wine vinegar ⓘ
- 1 1/2 teaspoons salt ⓘ
- 1 large yellow pepper
- 1/4 teaspoon pepper ⓘ
- 1 medium red onion ⓘ
- 1 (12 oz) loaf Italian bread ⓘ
- 1/4 cup lightly packed chopped basil leaves ⓘ
- 1/2 cup Mediterranean olives ⓘ
- 2 tablespoons capers, drained ⓘ
- 1 garlic clove, very finely chopped ⓘ
- Fresh basil sprig for garnish ⓘ
Instructions
- About 30 minutes before serving, cut tomatoes, cucumbers, yellow pepper, and red onion into bite-sized pieces. Place vegetables in a large bowl.
- Stir in chopped basil leaves, capers, garlic, olive oil, red wine vinegar, salt, and pepper.
Tips & Substitutions
For a fresher taste, use ripe, in-season tomatoes and cucumbers. If you want to add some protein, consider tossing in some chickpeas or diced feta. You can substitute the red wine vinegar with balsamic vinegar for a sweeter flavor. To enhance the salad, consider adding some herbs like parsley or dill. This Peasant Salad is versatile and can be adapted to your preferences.
Serving Suggestions
This Peasant Salad is perfect as a light lunch or a side dish for grilled meats. It pairs beautifully with Mediterranean recipes like grilled chicken or fish. To elevate your meal, serve it alongside crusty Italian bread for a satisfying experience. For a heartier option, consider adding some cooked quinoa or couscous to the salad.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. The salad may become watery as it sits, so it's best to drain any excess liquid before serving again. To refresh the flavors, consider adding a splash of olive oil and vinegar before serving. Avoid freezing as the textures of fresh vegetables do not hold up well.
Nutrition & Diet Analysis (per serving)
Each serving of Peasant Salad contains roughly 570 calories, with 13g protein, 60g carbohydrates, and 31g fat. It is an excellent source of vitamin C (67% of the Daily Value), iron (64% of the Daily Value), and dietary fiber (29% of the Daily Value), and a good source of potassium. Note that it is relatively high in sodium, at 1489mg per serving (65% 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, you can prepare the salad a few hours in advance. However, it’s best to add the dressing just before serving to keep the vegetables crisp. If making it the night before, consider leaving out the cucumbers until serving time, as they can become soggy.
What can I substitute for the olives?
If you're not a fan of olives, you can omit them entirely or substitute with artichoke hearts for a similar briny flavor. Alternatively, try adding sun-dried tomatoes for a different taste profile that complements the other ingredients well.
Is this salad suitable for vegans?
Absolutely! This Peasant Salad is naturally vegan, as it contains no animal products. For added protein, consider tossing in chickpeas or lentils. It’s a great option for vegan recipes and can be enjoyed by everyone.
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).