Indulge in this colorful Tuscan salad featuring tender artichokes, roasted red peppers, crisp lettuce, red onion, and toasted pine nuts, all tossed in a zesty red wine vinaigrette. This vibrant salad offers a great variety of texture, flavor, and nutrition!
What Makes Tuscan Artichoke Salad Healthy
The Tuscan Artichoke Salad offers numerous benefits for gut health, making it a nourishing addition to your diet. Rich in fiber from ingredients like artichokes, lettuce, and red onion, this salad supports digestive regularity and promotes the growth of beneficial gut bacteria.
Artichokes have received recent attention amongst researchers for their ability to alter the gut microbiome. They contain both prebiotics and probiotics which can support immunity, digestion, and nutrient absorption.
We’ve discussed at length the benefits of eating a diversity of plant species to support a diverse gut microbiome (the rule of thumb is 40 species per week). This single dish offers at least six species for your gut health (and even more from the spices)!
Ingredients
For the salad, you’ll need:
- red leaf lettuce, chopped to bite-size
- romaine lettuce, chopped to bite-size
- small red onion, thinly sliced
- canned quartered artichoke hearts (in water, not oil)
- roasted red peppers, drained and diced
- pine nuts, toasted
For the zesty red wine vinaigrette you’ll need:
- extra-virgin olive oil
- red wine vinegar
- Italian seasoning
- dijon mustard
- kosher salt
- black pepper
- garlic powder
- grated parmesan (optional)
How to Make Tuscan Salad with Artichokes
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After chopping red leaf and romaine lettuce, make sure they are dried well. Also ensure that artichoke hearts and roasted red peppers are drained well to avoid a watery salad.
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Whisk all vinaigrette ingredients in a bowl, or you can add the ingredients to a jar and shake vigorously.
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Add all salad ingredients to a large salad bowl. Pour the vinaigrette over the salad and toss well to combine.
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Serve immediately with shaved parmesan if desired.
Serving Suggestions
Round out a Tuscan-themed meal with complementary dishes such as:
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Grilled Chicken: Tender grilled chicken breasts or thighs add protein and make a satisfying main course when served alongside the salad.
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Grilled Fish: Serve grilled fish such as salmon or sea bass alongside the salad for a light and healthy meal option.
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White Beans: Add protein and texture to the salad by mixing in cooked white beans such as cannellini or Great Northern beans.
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Grilled Vegetables: Grilled zucchini, eggplant, and bell peppers complement the Mediterranean flavors of the salad and make a delicious vegetarian option.
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Roasted Potatoes: Roasted baby potatoes seasoned with garlic and herbs make a hearty side dish that complements the salad’s flavors.
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Crusty Bread: Serve slices of crusty Italian bread or opt for sourdough for a gut-healthy option.
Tuscan Salad with Artichokes
Ingredients
For Salad:
- 1 head red leaf lettuce, chopped to bite size
- 1 head romaine lettuce, chopped to bite size
- 1/2 small red onion, thinly sliced
- 1 14-oz can quartered artichoke hearts drained and roughly chopped
- 1 12-oz jar roasted red peppers, drained and diced
- 1/3 cup pine nuts, toasted
For Red Wine Vinaigrette:
- 1/2 cup extra-virgin olive oil
- 1/4 cup red wine vinegar
- 1 tsp Italian seasoning
- 3/4 tsp dijon mustard
- 1/2 tsp kosher salt
- 1/2 tsp black pepper
- 1/4 tsp garlic powder
- 1/3 cup grated parmesan (optional)
Instructions
- After chopping red leaf and romaine lettuce, make sure they are dried well. Also ensure that artichoke hearts and roasted red peppers are drained well to avoid a watery salad.
- Whisk all vinaigrette ingredients in a bowl, or add them to a jar and shake vigorously.
- Add salad ingredients to a large salad bowl. Pour the vinaigrette over the salad and toss well to combine.
- Serve immediately with shaved parmesan if desired.
Nutrition
Recipe FAQs
Can I make Tuscan Artichoke Salad without nuts for allergies?
Absolutely! You can omit the pine nuts or substitute them with seeds like pumpkin seeds or sunflower seeds for a nut-free option.
Is this salad vegan?
Tuscan Artichoke Salad is vegan as long as you don’t add the parmesan cheese.
Is this salad gluten-free?
Tuscan Artichoke Salad is naturally gluten-free. However, always double-check the ingredients in the dressing and any additional toppings to ensure they are gluten-free.
How should I store leftovers?
I have not found this salad to be conducive to storage as it gets soggy. Hopefully, it’s delicious enough that you, your family, or guests will eat it all up!
What are some variations for the dressing?
Feel free to experiment with a different vinegar, such as balsamic (red or white) or apple cider vinegar and let us know how it goes! Also, you can consider Mediterranean dried seasonings rather than Italian.
One Response
Served this at a potluck and several asked for the recipe! Make sure u drain the artichokes well.