Caprese Salad (Insalata Caprese) How to make this classic Italian Salad Recipe

Gluten-free | Budget-Friendly

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Table of contents:

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How to Make Classic Caprese Salad

Making a classic Caprese Salad is simple and requires only a few high-quality ingredients. Here’s a step-by-step guide:

Ingredients

• 3 to 4 medium-sized heirloom tomatoes, sliced
• 1 (8-ounce) ball of fresh mozzarella, sliced
• Small handful of Fresh basil leaves
• Extra-virgin olive oil, for drizzling
• Salt and freshly ground black pepper
• 1 tablespoon Green Pesto (optional)

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Equipment

• Large cutting board and knife
• Large serving plate or platter

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Instructions

• Spoon around 1 tablespoon of pesto onto the plate and smear to cover the plate.
• Wash and slice the tomatoes into 1/4-inch (0.5cm) thick slices.
• Slice the mozzarella cheese into similar 1/4-inch (0.5) thick slices.
• Arrange on the plate between basil leaves. 
• Drizzle with olive oil and season with freshly cracked black pepper and some good quality salt (we used Himalayan pink salt).

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Cooking tips:

• Tomatoes: Use the freshest, ripest tomatoes you can find. Heirloom tomatoes add a nice variety of color and flavor.
• Mozzarella: Fresh mozzarella is key. If possible, use buffalo mozzarella for an extra creamy texture.
• Basil: Fresh basil leaves should be bright green and aromatic.
• Olive Oil: A high-quality extra virgin olive oil will make a significant difference in flavor.
• Balsamic Vinegar: Optional, but a high-quality aged balsamic vinegar can add a delightful sweetness.
• Pesto: use a little pesto to brighten up the salad (here’s our homemade pesto recipe, or use store-bought green pesto for convenience).

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What’s in Caprese Salad?

A classic Caprese salad is composed of the following ingredients:

1. Tomatoes: Fresh, ripe tomatoes are sliced and form the base of the salad.
2. Mozzarella Cheese: Fresh mozzarella, often in the form of thick slices, provides a creamy texture.
3. Basil Leaves: Fresh basil leaves add a fragrant and flavorful touch.
4. Olive Oil: High-quality extra virgin olive oil is drizzled over the salad.
5. Salt: Sea salt or kosher salt is sprinkled to enhance the flavors, or Himalayan pink salt is great for enhancing flavor and mineral content.
6. Pepper: Freshly ground black pepper adds a bit of spice (optional).

Optional Ingredients:

• Balsamic Vinegar: A drizzle of balsamic vinegar or balsamic glaze can be added for a touch of sweetness and acidity.
• Pesto: A few spoons of pesto add a delightful layering of flavor to the salad. 

These ingredients are traditionally arranged in an alternating pattern, often in a way that showcases the colors of the Italian flag: red (tomatoes), white (mozzarella), and green (basil).

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Is Caprese Salad Healthy?

Caprese salad is a healthy option due to its combination of nutrient-rich ingredients that are all found in the Mediterranean diet. Tomatoes, a key component of the salad, are packed with vitamins C and K, potassium, and folate. They also contain lycopene, a powerful antioxidant associated with reduced risk of heart disease and certain cancers. 

The high water content in tomatoes contributes to hydration while keeping the calorie count low, making them a filling yet light choice. Fresh basil, another integral part of the salad, offers vitamins A, K, and C, along with minerals like iron, calcium, and magnesium. Basil’s antioxidants further support immune health and help reduce inflammation.

Mozzarella cheese adds a good amount of protein and calcium to the salad, essential for muscle repair and bone health. Although it contains fat, mozzarella is available in lower-fat varieties for those monitoring their fat intake. 

Extra virgin olive oil, used to drizzle over the salad, provides healthy monounsaturated fats beneficial for heart health and contains antioxidants with anti-inflammatory properties. 

The combination of these ingredients results in a balanced dish with healthy fats, proteins, and carbohydrates, making Caprese salad not only delicious but also a nutritionally beneficial choice.

Nutrition Facts

Serving size: 150g
Servings: 4
Amount per serving
Calories	215
% Daily Value*
Total Fat 16.5g	21%
Saturated Fat 8.6g	43%
Cholesterol 40mg	13%
Sodium 352mg	15%
Total Carbohydrate 5.8g	2%
Dietary Fiber 1.2g	4%
Total Sugars 2.5g
Protein 13g
Vitamin D 0mcg	0%
Calcium 317mg	24%
Iron 0mg	2%
Potassium 228mg	5%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Best Mozzarella Cheese to Use

Use fresh, high-quality mozzarella to achieve the best flavor and texture for your Caprese salad, enhancing the overall experience of this classic Italian dish. 

There are two main types of mozzarella to look out for on supermarket shelves; Fresh mozzarella and Buffalo mozzarella.  

1. Fresh Mozzarella (Fior di Latte)

• Characteristics: Made from cow’s milk, fresh mozzarella has a soft, moist texture and a mild, creamy flavor. You will find fresh mozzarella in a low-fat variety and a normal variety, both work great for Caprese salad. Both are found in the chilled food section or cheese counter of any supermarket.
• Why It’s Good: Its delicate taste complements the tomatoes and basil without overpowering them.

2. Buffalo Mozzarella (Mozzarella di Bufala)

• Characteristics: Made from the milk of water buffalo, this cheese is richer, creamier, and more flavorful than cow’s milk mozzarella.
• Why It’s Good: Its tangy and slightly sweet flavor adds depth to the salad. It’s also softer and more luscious, making for a more luxurious eating experience.

Bocconcini or Ciliegine Mozzarella balls

Another great option when making a Caprese salad with a slightly different appearance is to use Bocconcini or Ciliegine Mozzarella balls. These are smaller, bite-sized balls of fresh mozzarella. Bocconcini are slightly larger than ciliegine. Their size makes them convenient for a bite-sized Caprese salad and work great with cherry tomatoes. 

Tips for Choosing the Best Mozzarella:

• Freshness: Always choose the freshest mozzarella available. Look for mozzarella stored in brine or water, which keeps it moist and tender.
• Source: Opt for high-quality, artisanal brands or those from reputable sources to ensure the best flavor and texture.

Texture: The cheese should be soft and slightly springy, not rubbery or dry.

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Best Tomatoes to Use for Caprese Salad

In keeping with the Italian emphasis on fresh ingredients, choosing the best tomatoes for a Caprese salad is crucial for achieving the best flavor and texture. Look for plump, ripe tomatoes that are fresh and free of blemishes or marks on the surface. 

Tips for Choosing Tomatoes:

• Freshness: Always choose the freshest tomatoes available. Look for tomatoes that are firm but yield slightly to pressure and are free from blemishes or cracks.
• Ripeness: Ensure the tomatoes are fully ripe for the best flavor. They should have a deep, rich color and a fragrant aroma.
• Season: Whenever possible, use tomatoes that are in season and locally grown. They are more likely to be at peak ripeness and flavor.

Using high-quality, flavorful tomatoes is key to making a delicious Caprese salad, as they are one of the primary ingredients and should shine in the dish.

Here are the top choices:

1. Heirloom Tomatoes

• Characteristics: Heirloom tomatoes come in various colors, shapes, and sizes. They are often prized for their rich, complex flavors and juicy texture.
• Why They’re Good: Their diverse flavors and vibrant colors add depth and visual appeal to the salad. They are usually more flavorful than regular tomatoes.

2. Vine-Ripened Tomatoes

• Characteristics: These tomatoes are left on the vine to ripen fully, resulting in a sweeter and more flavorful tomato.
• Why They’re Good: Their enhanced sweetness and acidity make them a balanced choice for Caprese salad. They are also readily available.

3. Roma Tomatoes (Plum Tomatoes)

• Characteristics: Roma tomatoes are firm and less watery than other varieties. They have a slightly tangy flavor.
• Why They’re Good: Their firm texture holds up well in a salad, and their tangy flavor contrasts nicely with the creamy mozzarella and sweet basil.

Preparation tips for the tomatoes

• Give the tomatoes a rise under some fresh water and gently remove any dirt or grit from the surface.
• Remove the stalk and use a small sharp knife to cut around the stalk marks, cut around half an inch (1cm) deep, and gently remove the stem top. 
• Use a sharp kitchen knife to slice the tomato (note: if your knife is not sharp, it may be easier to use a serrated knife to evenly slice the tomatoes without damaging or bruising the skin). 
• Once cut, If the tomatoes have a lot of juice, place them on some paper kitchen towel to remove any excess liquid before serving.

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More Mediterranean Recipes

• Beet and Quinoa Salad with a Lime and Mustard dressing
• Mediterranean Pasta Salad
• Fresh & Healthy Horiatiki Greek Salad
• Med-Style Baked Sweet Potatoes
• Tabbouleh Salad
• Melitzanosalata (Greek Eggplant Dip)
• Turkish Beetroot Yogurt Dip with Seasonal Roasted Veg
• How to Make Homemade Sun-Dried Tomatoes (3 Cooking Methods Explored)
• Za’atar With Roasted Eggplant and Artichoke Hearts
• Homemade Garlic Confit (Easy 2 Ingredient Recipe)

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