Easy Caprese Salad: A Fresh Mediterranean-Inspired Recipe

This Easy Caprese Salad uses ripe tomatoes, fresh mozzarella, basil, extra-virgin olive oil and balsamic glaze to create a colorful dish in minutes.

Caprese supplies protein, calcium, unsaturated fat and nutrient-rich tomatoes. With only an estimated one to three grams of fiber, however, it may work better as a light meal or side than as a stand-alone, long-lasting lunch.

Easy Caprese salad with tomatoes, fresh mozzarella, basil, olive oil, pepper and balsamic glaze.

Ingredient benefits

Tomatoes provide vitamin C, potassium, folate and lycopene. Fresh mozzarella contributes protein and calcium. Basil adds fragrance and flavor without a heavy sauce.

Extra-virgin olive oil provides predominantly unsaturated fat. Balsamic glaze adds sweetness and acidity, but its added-sugar content varies by brand.

Recipe ingredients

·     2 large ripe tomatoes, sliced

·     8 ounces fresh mozzarella, sliced

·     15–20 fresh basil leaves

·     2 tablespoons extra-virgin olive oil

·     1 tablespoon balsamic glaze or reduction

·     Sea salt and freshly ground black pepper

Directions

1.  Alternate tomato and mozzarella slices on a plate.

2.  Tuck basil leaves between the slices.

3.  Drizzle with olive oil and balsamic glaze.

4.  Season with salt and pepper.

5.  Serve immediately at room temperature.

Estimated nutrition

Nutrient

Estimated per serving

Calories

210–230 kcal

Protein

10–12 g

Carbohydrates

5–7 g

Fiber

1–3 g

Fat

15–18 g

Make it a more balanced meal

·     Add chickpeas, lentils or white beans

·     Add grilled chicken, shrimp, salmon or tofu

·     Serve with whole-grain bread, quinoa or farro

·     Add mixed greens, cucumber or roasted vegetables

·     Add fruit, nuts or seeds

One salad cannot prevent or cure inflammation. The benefit comes from an overall pattern centered on vegetables, legumes, whole grains, nuts, seeds, seafood and unsaturated fats.

Next step: Download TRE’s FREE 3-Day Anti-Inflammatory Meal Plan for more colorful, realistic meals without complicated rules.