The Vegan Refreshing Tomato and Artichoke Salad with Capers is tasty. It has 180 calories per serving and takes 15 minutes to make. Serve this salad at feasts, lunches, festivals, events, functions, or dinners. This recipe contains cherry tomatoes, artichoke hearts, capers, red onion, parsley, salt, extra virgin olive oil, lemon juice, garlic, dried oregano, and black pepper. We may pair your salad with lentil soup, grilled tofu, vegan meatballs, chickpea soup, roasted zucchini, hummus platter, mint iced tea, coconut chia pudding, or herbal iced tea. You may keep the recipe in the refrigerator for two days. This Vegan Refreshing Tomato and Artichoke Salad with Capers is not hard to make, as the steps are simple.
STATS:
- Total time: 15 minutes
- Calories: 180 kcal
- Course: Salad
- Serving size: 1 cup
- Cooking time: Nil
- Cuisine: Mediterranean
- Serving: 3
- Preparation time: 15 minutes
- Diet: Vegan
EQUIPMENT:
- Salad tongs
- Measuring spoons
- Small mixing bowl
- Cutting board
- Sharp knife
- Large mixing bowl
INGREDIENTS:
- 3 tbsp extra virgin olive oil
- Quarter tsp black pepper
- 400 g canned artichoke hearts
- Half tsp salt
- 2 tbsp drained capers
- Quarter cup sliced red onion
- 300 g halved cherry tomatoes
- Quarter cup chopped parsley
- 2 tbsp fresh lemon juice
- Half tsp dried oregano
- 1 minced garlic clove
INGREDIENT NOTES:
CHERRY TOMATOES:
- We use them as the main component that provides juiciness and sweetness to the salad. Cherry tomatoes maintain the salty capers and tangy dressing very well. You may use grape tomatoes for less water or roma tomatoes for a firmer texture.
ARTICHOKE HEARTS:
- Artichoke hearts provide a little tangy restaurant-style taste. They make the salad more filling and absorb the lemon-olive oil dressing as well. You may utilize roasted zucchini or roasted eggplant as per your preference.
CAPERS:
- They include a salty, briny taste and are important to maintain the Mediterranean taste. They make the salad bright and more complex. Green olives are a good substitute for your salad.
EXTRA VIRGIN OLIVE OIL:
- It makes a smooth texture in your dressing and is important for authenticity. Replace it with sunflower oil as per your choice.
RED ONION:
- Red onion provides crunch and maintains the soft texture in the salad. It improves the freshness and gives a mild, sharp bite. You may use spring onions or sweet onions as an alternative.
LEMON JUICE:
- It provides brightness and improves the tomato and herb taste. You may utilize lime juice or white wine vinegar as per your choice.
INSTRUCTIONS:
- First, you will cut washed cherry tomatoes in half and chop drained artichoke hearts into bite-sized pieces.
- Then slice red onion and place it with tomatoes, artichokes, and capers into your large bowl.
- Mix lemon juice, minced garlic, olive oil, and seasoning in the small bowl.
- Whisk your dressing and pour it over the salad mixture.
- Gently toss the items to coat them and include chopped parsley.
- Lightly mix everything again and rest your salad for 15 minutes for the best taste.
SERVING SUGGESTIONS:
BREADS:
- Garlic Bread
- Toasted Ciabatta
- Herb Focaccia
- Pita Bread
- Sourdough Toast
SOUPS:
- Roasted Tomato Soup
- Lentil Soup
- Vegetable Minestrone
- Creamy Vegan Potato Soup
- Chickpea Soup
PROTEIN:
- Grilled Tofu
- Crispy Chickpeas
- Vegan Meatballs
- Baked Falafel
- Lemon Herb Tempeh
PASTA:
- Garlic Olive Oil Pasta
- Vegan Pesto Pasta
- Lemon Spaghetti
- Mediterranean Orzo
- Sun-Dried Tomato Pasta
GRAINS:
- Lemon Quinoa
- Couscous Pilaf
- Brown Rice
- Herbed Bulgur
- Wild Rice Blend
VEGETABLES:
- Roasted Zucchini
- Garlic Mushrooms
- Roasted Cauliflower
- Herb Potatoes
- Balsamic Brussels Sprouts
DRINKS:
- Sparkling Lemon Water
- Mint Iced Tea
- Cucumber Lemon Cooler
- Fresh Lime Soda
- Herbal Iced Tea
TIPS:
- Rest your salad for serving for a deeper taste.
- Do not mix the tomatoes too much, so they stay intact.
- You may include olives for extra Mediterranean richness.
- We may use good-quality virgin olive oil for the best taste in the salad.
STORAGE INFORMATION:
FRIDGE:
- Keep your recipe for two days in the box.
FREEZER:
- Freezing this salad is not really preferred.
FAQs:
Can I make this salad early?
- Yes, serve within a few hours for fresh texture.
Is my salad spicy?
- No, but you may include chili flakes to add heat as per your preference.
Should I eliminate capers from my recipe?
- Yes, you may skip it, but the salty, briny taste will be lost.
Is my recipe good for weight loss?
- Yes, it is a low-calorie and nutrient-rich recipe, good for weight loss.
NUTRITIONAL INFORMATION:
Calories: 180 kcal
Net carbs: 10 grams
Total carbs: 14 g
Iron: 1.5 milligrams
Fiber: 4 g
Calcium: 60 milligrams
Protein: 3 g
Sodium: 450 milligrams
Potassium: 450 mg
Vitamin A: 1200 IU
