Whole-wheat pasta, grains, and leafy greens all make great bases for tomato salads. Tomatoes are popular year-round, but they hit their peak in the summer, according to the U.S. Department of Agriculture (USDA) . Whether you score a haul from your local farmers’ market or grow them yourself, it […]
Click here to view original web page at www.everydayhealth.com
Tomatoes are popular year-round, but they hit their peak in the summer, according to the U.S. Department of Agriculture (USDA). Whether you score a haul from your local farmers’ market or grow them yourself, it can be challenging to come up with ways to make the most of this abundance. But in addition to all the nutritional benefits tomatoes have to offer, they're just as delicious and versatile whether you eat them raw or cooked.
That comes in handy when the mercury is soaring and you’re not really in the mood to turn on the oven. While salsa and gazpacho have their place, there’s just something so satisfying about a classic tomato salad. And there are so many variations on this traditional dish that it’s hard to get tired of it.
Plus, while cooked tomatoes have some pluses, several nutrients, including vitamin C, folate, and beta-carotene are heat-sensitive, so you'll get more of them in raw tomatoes than in cooked ones, according to a review published in Advances in Nutrition in January 2022.
Few things can beat the flavor of a fresh tomato, so take advantage of these vine-ripened beauties while you can. The following five tomato salad recipes serve as inspiration.
1
Magdalena Bujak/Adobe Stock
Grilled Peach, Tomato, and Feta Salad
All of the fresh flavors of summer combine perfectly in this delightfully simple yet delicious salad. Peaches and tomatoes both bring bright acid to this dish, which also has some sweet notes, thanks to the blueberries. Grilling the peaches brings out their natural sugars as well, but if you’re short on time or the kitchen is too hot, you can skip it. This recipe can serve 4 as an appetizer or 2 as an entree.
contains Dairy
SERVES
4
CALORIES PER SERVING
217
2
iStock
Quinoa and Tomato Salad
Quinoa, a seed that is used like a grain, is a neutral base that takes on the flavor of whatever you add to it. It’s got a great nutritional profile, too, with 8 grams of plant-based protein and 5 grams of fiber per cooked cup, according to the U.S. Department of Agriculture. And because quinoa is a complete protein (providing all of the amino acids your body needs), this colorful salad can even be served as an entree if you enjoy a larger portion.
CALORIES PER SERVING
176
3
Adobe Stock
Fresh Pasta Salad with Tomatoes and Feta
Pasta salad is a classic summer dish and its best trick may just be its versatility. Here, the stunning colors of vegetables and feta cheese combine beautifully to add more flavor, vitamins, and minerals to your plate. A homemade dressing adds loads of flavor without any added chemical preservatives.
contains Wheat, Dairy
SERVES
8
CALORIES PER SERVING
351
4
Olga Miltsova/Adobe Stock
Easy Tomato Salad
Wondering how to use up extra tomatoes? This simple and hydrating tomato salad is the perfect way to use up any tomatoes you have on hand while getting an extra dose of produce for the day. Tomatoes are high in vitamin C and a good source of fiber, according to the U.S. Department of Agriculture — making them an excellent addition to any healthy diet!
SERVES
4
CALORIES PER SERVING
96
5
Getty Images
Caprese Salad Over Pesto Zoodles
The classic Italian combination of fresh tomatoes and basil joins another summer favorite, zucchini, for extra fiber. Zoodles are super quick to prepare, but if you’re short on time, you can buy them precut in the produce section. You can also roast the tomatoes slightly to deepen their natural sweetness. The healthy fat in the pesto, which comes from olive oil, makes the lycopene (which is a fat-soluble nutrient) more readily available to your body, according to past research.
