Refreshing and Sweet Tomato Onion Salad
Refreshing and Sweet Tomato Onion Salad
Appetite-Stimulating Healthy Diet Salad: The Perfect Harmony of Fresh Tomatoes and Crisp Onions
Introducing a diet salad that balances both taste and nutrition, made with fresh tomatoes and onions that are in season from July to September. Tomatoes have only 14kcal per 100g, and onions have 35kcal per 100g, making them low-calorie options perfect for a light meal. Both tomatoes and onions are excellent for preventing myocardial infarction and lowering cholesterol levels. Onions also aid digestion, making them particularly beneficial for older adults. When paired with a tangy balsamic dressing, this salad is sure to awaken your taste buds with its refreshing flavors. It also makes for a great, healthy snack or appetizer.
Main Ingredients- 360g fresh tomatoes
- 240g crisp onions
- 30g baby leaf greens
- 2 Tbsp vinegar (for washing greens)
Tangy Balsamic Dressing- 4 Tbsp extra virgin olive oil
- 5 Tbsp balsamic vinegar
- 0.5 Tbsp dried basil (or parsley flakes)
- 2 Tbsp honey
- Pinch of freshly ground black pepper
- 4 Tbsp extra virgin olive oil
- 5 Tbsp balsamic vinegar
- 0.5 Tbsp dried basil (or parsley flakes)
- 2 Tbsp honey
- Pinch of freshly ground black pepper
Cooking Instructions
Step 1
First, let’s prepare the tomatoes and onions. To maintain freshness, remove the stems from the tomatoes, as they can sometimes develop mold. Then, thoroughly wash both the tomatoes and onions under running water.
Step 2
Dice the onions into approximately 1cm cubes. This size is perfect for salads, as it retains a pleasant crunch and allows the dressing to be absorbed well.
Step 3
In a bowl, combine all the ingredients for the balsamic dressing. Add 4 tablespoons of extra virgin olive oil, 5 tablespoons of balsamic vinegar, 0.5 tablespoon of dried basil (you can substitute with parsley flakes if basil is unavailable), 2 tablespoons of honey for sweetness, and a pinch of freshly ground black pepper for aroma. Whisk everything together until well combined to create a delicious balsamic sauce.
Step 4
Add the diced onions to the prepared balsamic sauce and toss to coat. Let the onions marinate in the dressing for about 10 minutes to allow the flavors to meld. This step helps to mellow the sharpness of the onion and infuse it with the dressing’s taste.
Step 5
To make the tomatoes easier to eat and present beautifully, score them with a cross cut about 1cm deep. Using a serrated knife (like a bread knife) can help you make these cuts safely and cleanly.
Step 6
Bring a pot of water to a rolling boil over high heat. Once the water is boiling vigorously, carefully add the prepared tomatoes.
Step 7
Blanch the tomatoes for about 30 seconds. You’ll notice their skins starting to split. Turn off the heat and carefully remove the tomatoes from the boiling water.
Step 8
Immediately transfer the blanched tomatoes into a bowl of cold water and let them soak for about 1 minute. The sudden temperature change makes the skins peel off much more easily.
Step 9
You’ll see that the skins of the tomatoes peel off effortlessly after being chilled. This leaves you with the smooth, tender flesh of the tomato, perfect for salads.
Step 10
Thoroughly wash your salad greens. Fill a bowl with water and add 2 tablespoons of vinegar to sanitize the greens. Let them soak briefly, then rinse them under running water at least 3 times. Drain them well in a colander.
Step 11
Now, let’s assemble the salad. Arrange the drained baby leaf greens on a serving plate. Place the peeled tomatoes, quartered and opened like a flower, in the center of the greens. Avoid cutting the bottom of the tomato completely to help it maintain its shape.
Step 12
Finally, spoon the marinated onions and any remaining dressing around the tomatoes. Drizzle with any extra dressing if desired. This completes your delicious and healthy diet salad, featuring the refreshing tang of balsamic, the crispness of onion, and the sweetness of tomato. Enjoy!
