This classic salad from the Italian island of Capri brings together the simplicity of fresh mozzarella, ripe tomatoes and basil with extra-virgin olive oil. Light, refreshing and low in carbs.
Written by
Ecem Akkaba · Dietitian
Dietitian, graduate of İstanbul Medipol University. She develops the recipes and nutrition values on FitZen.
Updated:
Caprese Salad – Fresh Mozzarella, Tomato and Basil contains 250 calories per serving: 12 g protein, 6 g carbohydrate and 20 g fat. It takes 15 minutes in total and makes 4 servings.
Insalata Caprese was born on the island of Capri in the Bay of Naples, bringing the colors of the Italian flag (red tomato, white mozzarella, green basil) to the plate. Its simplicity demands skill: the quality of each ingredient is felt directly on the plate.
Because the salad is prepared without cooking, it retains its nutrients. Tomatoes provide vitamin C and lycopene, while fresh mozzarella supplies quality protein and calcium. Extra-virgin olive oil rounds out the meal with heart-friendly monounsaturated fats.
Low in carbs and naturally gluten-free, this salad is ideal for a light lunch or as the start of a summer evening. It is the finest example of how delicious balanced eating can be with just a few ingredients.
Wash the tomatoes and slice them about 1 cm thick.
Slice the mozzarella to a similar thickness and gently blot off excess moisture with paper towel.
Arrange the tomato and mozzarella slices in an alternating, overlapping pattern on a serving plate.
Tuck fresh basil leaves between the slices.
Drizzle the extra-virgin olive oil over the top and add balsamic vinegar if you like.
Sprinkle with sea salt and freshly ground black pepper, and add oregano if desired.
Serve the salad immediately at room temperature.
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