Keto Italian Veggie Salad

Keto Italian Veggie Salad: A Refreshing and Satisfying Low-Carb Delight

Introduction

Elevate your summer dining with our Keto Italian Veggie Salad, a delightful and refreshing dish that embodies the essence of Mediterranean flavors while adhering to a low-carb, ketogenic lifestyle. This salad is not only vibrant and packed with fresh vegetables but also tailored to meet your dietary needs, making it an ideal side dish or light main course. Perfect for warm days, picnics, or as a complement to any meal, this recipe provides a satisfying crunch and zesty taste without compromising your keto goals.

Ingredients

For the Salad:

  • 2 cups (150 g) cherry tomatoes, halved – These add a burst of freshness and a hint of natural sweetness.
  • 1 cup (100 g) cucumber, diced – Provides a crisp and hydrating crunch.
  • 1 cup (90 g) red bell pepper, diced – Adds a sweet, juicy element and vibrant color.
  • 1/2 cup (60 g) red onion, finely chopped – Imparts a sharp flavor that balances the sweetness of the bell peppers.
  • 1/2 cup (60 g) black olives, sliced – Adds a salty, briny taste typical of Italian cuisine.
  • 1/2 cup (60 g) feta cheese, crumbled – Delivers a creamy, tangy flavor that complements the veggies.
  • 1/4 cup (30 g) sun-dried tomatoes, chopped – Provides a concentrated tomato flavor with a chewy texture.
  • 1/2 cup (70 g) artichoke hearts, chopped – Adds a unique taste and hearty texture.
  • 2 tablespoons (30 ml) extra-virgin olive oil – A healthy fat source that adds richness.
  • 2 tablespoons (30 ml) red wine vinegar – Introduces a tangy acidity that brightens the flavors.
  • 1 teaspoon (5 g) dried oregano – Imparts an Italian herbal note.
  • 1 teaspoon (5 g) dried basil – Complements the oregano with additional herbal depth.
  • 1/2 teaspoon (2.5 g) garlic powder – Adds a subtle garlic flavor without the texture.
  • Salt and pepper to taste – Enhances and balances the flavors of the salad.

Instructions

  1. Prepare the Vegetables:
    • Begin by washing and drying all vegetables thoroughly. This ensures that any residual moisture doesn’t affect the texture of the salad.
  2. Halve the Cherry Tomatoes:
    • Using a sharp knife, slice the cherry tomatoes in half. This step helps release their natural juices, which will contribute to the overall flavor of the salad.
  3. Dice the Cucumber:
    • Cut the cucumber into small, bite-sized pieces. If the cucumber has a thick skin, consider peeling it to avoid a tough texture.
  4. Dice the Red Bell Pepper:
    • Remove the seeds and stem from the bell pepper. Dice it into small chunks to ensure even distribution throughout the salad.
  5. Chop the Red Onion:
    • Finely chop the red onion to distribute its sharp flavor evenly. If the taste is too strong, you can soak the chopped onion in cold water for a few minutes to mellow it out.
  6. Slice the Black Olives:
    • Slice the black olives to a size that’s manageable for bites. Their salty flavor will enhance the overall taste of the salad.
  7. Crumble the Feta Cheese:
    • Use a fork to crumble the feta cheese into small pieces. This will help it mix well with the other ingredients.
  8. Chop the Sun-Dried Tomatoes:
    • Chop the sun-dried tomatoes into small pieces. They should be soft but not too dry, as they will contribute a concentrated tomato flavor.
  9. Chop the Artichoke Hearts:
    • If using canned artichoke hearts, drain them well and chop them into bite-sized pieces. Ensure they are well-drained to avoid excess moisture in the salad.
  10. Combine the Ingredients:
    • In a large mixing bowl, combine all the prepared vegetables, olives, feta cheese, sun-dried tomatoes, and artichoke hearts.
  11. Prepare the Dressing:
    • In a small bowl, whisk together 2 tablespoons of extra-virgin olive oil, 2 tablespoons of red wine vinegar, 1 teaspoon of dried oregano, 1 teaspoon of dried basil, and 1/2 teaspoon of garlic powder. Season with salt and pepper to taste.
  12. Toss the Salad:
    • Pour the dressing over the combined vegetables and toss gently to coat all the ingredients evenly. Ensure that the dressing is well distributed.
  13. Refrigerate:
    • For best results, let the salad sit in the refrigerator for at least 30 minutes before serving. This allows the flavors to meld and the vegetables to absorb the dressing.
  14. Serve:
    • Serve the salad chilled or at room temperature. It makes an excellent side dish or a light, refreshing main course.
  15. Storage:
    • Store any leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will continue to develop as it sits.
  16. Tips for the Best Salad:
    • For a more intense flavor, consider adding fresh herbs like basil or parsley right before serving.
    • Adjust the seasoning and vinegar according to your taste preferences.
    • To enhance the crunchiness, add a handful of sliced radishes or chopped celery.
  17. Variations:
    • You can customize the salad by adding other low-carb vegetables such as zucchini or yellow squash.
    • If you prefer a protein boost, consider adding grilled chicken or shrimp.
  18. Health Benefits:
    • This salad is rich in fiber and healthy fats, making it a great choice for maintaining stable blood sugar levels and supporting overall health.
    • The use of fresh vegetables provides essential vitamins and minerals while keeping the carb count low.
  19. Dietary Considerations:
    • This recipe is perfect for those following a ketogenic diet as it is low in carbs and high in healthy fats.
    • It is also suitable for gluten-free diets and can be adapted for dairy-free options by omitting the feta cheese.
  20. Nutritional Information and SmartPoints:

Nutritional Information (Per Serving, 1 cup):

  • Calories: 120
  • Total Fat: 10g
    • Saturated Fat: 2g
  • Cholesterol: 10mg
  • Sodium: 250mg
  • Total Carbohydrates: 6g
    • Dietary Fiber: 2g
    • Sugars: 3g
  • Net Carbohydrates: 4g
  • Protein: 4g