Mediterranean Summer Salad Recipe

This tasty and colorful salad is prepared with different Mediterranean vegetables that recall the beautiful summer sun. It can be served as a main course on a hot day when we appreciate a light and refreshing meal. The Mamma Mia! Diet is based on eating real, good food, while keeping processed and refined food at the minimum. It is a healthy diet for lovers of GOOD FOOD.

The addition of boiled potatoes makes this dish nutritionally complete, giving the right amount of carbohydrates. You can replace the green beans with fresh broad beans just blanched in water and, if you wish, also add some green peppers. The dressing is very simple, only olive oil (I recommend extra virgin), a pinch of salt (optional) and pepper.

Mediterranean Summer Salad

Ingredients

Mixed lettuce for decoration
4 medium potatoes
330 g (12 oz) green beans, cleaned (ends removed)
330 g (12 oz) cherry tomatoes
1 cucumber, peeled and sliced
1 red onion, peeled and sliced into thin rings
4 hard-boiled eggs
250 g (9 oz) canned tuna, drained
4 anchovy fillets in oil, cut into 4-5 pieces
Pitted olives (to taste)
4 tablespoons extra virgin olive oil
Salt and freshly ground pepper
4-5 basil leaves

Directions

Wash the lettuce and the tomatoes. Dry and set aside. In a large pan over medium heat, boil the whole potatoes for about 20-25 minutes. They should be tender but not crumble. Drain and allow to cool. Peel and cut each potato into 10-12 pieces. Meanwhile blanch the green beans in water or steam for 6-7 minutes. They should be crispy. Cook the eggs in a saucepan covered with water for about 8 minutes (counting the minutes as the water begins to boil). Drain and place in cold water to cool them. Remove the shell and let cool completely. Cut each into 4 wedges. You can prepare four individual plates or one large salad to serve at the table. Arrange the lettuce on the plate, then add the green beans, the cherry tomatoes (cut in half), onions, cucumbers, potatoes, eggs, tuna, anchovies and olives. Season with olive oil, a pinch of salt (optional) and pepper. Serve immediately.

 

Paola Lovisetti Scamihorn is an Italian pharmacist, researcher and food writer. Cooking, eating healthy food and staying active have always been her life-long passions. She has a cooking blog “Passion and Cooking,” and contributes to several international magazines. She has previously published in Italy Love is Eating, focusing on Italian culinary culture.

Paola Palestini is a biochemistry professor at the Medical School of the University Milano-Bicocca, Italy. Recently, Paola has been actively involved in the promotion of the principles of a healthy diet through conferences and in collaboration with several magazines. She is the author of seventy-six scientific articles published in international journals.

Learn more about The Mamma Mia! Diet at www.mammamiadiet.com.