Heart-Healthy Fresh Tomato and Onion Salad
Bright, fresh, and bursting with flavor, this Heart-Healthy Fresh Tomato and Onion Salad is the perfect summer side dish or light appetizer. Featuring juicy, vine-ripened tomatoes, crisp red onion, and fragrant fresh basil, this salad is dressed simply with a tangy balsamic vinaigrette made from heart-healthy extra-virgin olive oil. With only 15 minutes of total prep time and no cooking required, it’s a quick and wholesome choice for busy weeknights or outdoor gatherings. Naturally low in calories and packed with antioxidants, this salad is as nutritious as it is delicious. Enjoy it on its own, or pair it with grilled fish or whole-grain bread for a complete, Mediterranean-inspired meal.
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Ingredients
- 4 medium ripe tomatoes
- 1 medium red onion
- 10 leaves fresh basil leaves
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon balsamic vinegar
- 0.5 teaspoon freshly ground black pepper
- 0.25 teaspoon sea salt
Directions
Step 1
Start by washing the tomatoes and basil leaves thoroughly under cold running water.
Step 2
Cut the tomatoes into bite-sized pieces. You can quarter them or slice them into wedges depending on your preference.
Step 3
Peel the red onion and slice it thinly into rings or half-moons.
Step 4
In a large salad bowl, combine the sliced tomatoes and onions.
Step 5
Tear the basil leaves by hand into small pieces to release their aroma and add them to the bowl.
Step 6
In a small bowl, whisk together the extra-virgin olive oil and balsamic vinegar until well combined. Pour this dressing over the tomato and onion mixture.
Step 7
Season the salad with freshly ground black pepper and a pinch of sea salt, adjusting to taste.
Step 8
Toss everything gently to ensure the tomatoes and onions are well coated with the dressing and seasoning.
Step 9
Allow the salad to sit for about 5 minutes for the flavors to meld together.
Step 10
Serve the salad immediately, or cover and refrigerate for up to 30 minutes to enjoy it chilled.
Nutrition Facts
| Serving size | (672.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 398.0 |
| Total Fat 28.2g | 0% |
| Saturated Fat 3.8g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 615.3mg | 0% |
| Total Carbohydrate 35.0g | 0% |
| Dietary Fiber 8.6g | 0% |
| Total Sugars 20.7g | |
| Protein 6.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 100.0mg | 0% |
| Iron 2.3mg | 0% |
| Potassium 1426.0mg | 0% |
Source of Calories