Tomato and Artichoke Salad with Capers
A vibrant Mediterranean medley that's fresh, tangy, and ready in 15 minutes
Calories
142 per serving
Diet Type
Equipment
Mixing bowl, knife
Ingredients
Chef's Pro Tip
For the best flavor, use tomatoes at room temperature and allow the salad to rest for 15-30 minutes before serving. This lets the tomatoes release their juices, creating a naturally delicious dressing that mingles beautifully with the olive oil and lemon.
Step-by-Step Instructions
Cut the tomatoes into wedges or bite-sized chunks and place them in a large serving bowl. Choose ripe, juicy tomatoes for maximum flavor.
Use a serrated knife for cleaner cuts through tomato skin. If your tomatoes are very juicy, reserve some of the juice to adjust the dressing later.
Drain and quarter the artichoke hearts. Add them to the bowl along with the capers and thinly sliced red onion (if using).
Pat the artichoke hearts dry with paper towels to prevent excess moisture from diluting the dressing. For a milder onion flavor, soak the sliced red onion in ice water for 10 minutes, then drain.
In a small bowl, whisk together the olive oil, fresh lemon juice, minced garlic, salt, and black pepper until emulsified.
Whisk vigorously or use a small jar with a lid to shake the dressing. This creates a proper emulsion that coats the vegetables evenly. Taste and adjust the lemon-to-oil ratio to your preference.
Pour the dressing over the salad and gently toss with clean hands or two large spoons, ensuring everything is evenly coated.
Be gentle when tossing to avoid crushing the tomatoes. Use a folding motion rather than vigorous mixing. The goal is to coat, not bruise.
Tear the fresh basil leaves and scatter them over the top. Serve immediately or refrigerate for 15-30 minutes to allow the flavors to meld.
Tear basil rather than cutting it to prevent bruising and oxidation. Add basil just before serving for the brightest color and freshest flavor. Save a few whole leaves for garnish.
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Nutritional Information
| Nutrient | Per Serving | % Daily Value |
|---|---|---|
| Calories | 142 kcal | 7% |
| Total Fat | 11g | 14% |
| Saturated Fat | 1.5g | 8% |
| Carbohydrates | 9g | 3% |
| Dietary Fiber | 4g | 16% |
| Sugars | 4g | - |
| Protein | 2g | 4% |
| Sodium | 485mg | 21% |
| Vitamin C | 28mg | 31% |
| Vitamin K | 24mcg | 20% |
| Potassium | 421mg | 12% |
Recipe Variations & Substitutions
Add protein and richness:
- Crumble 100g feta cheese or vegan feta over the salad
- Add 1 can of white beans (cannellini or chickpeas), drained
- Top with grilled halloumi or tofu cubes
- Serve over a bed of quinoa or couscous for a complete meal
Heart-healthy modifications:
- Use low-sodium or no-salt-added canned artichokes
- Rinse capers under cold water to remove excess brine
- Reduce salt to 1/4 teaspoon or eliminate entirely
- Add extra lemon juice and fresh herbs for flavor without sodium
Add some heat:
- Mix in 1/4 teaspoon crushed red pepper flakes to the dressing
- Add thinly sliced pepperoncini peppers
- Include 2 tablespoons chopped sun-dried tomatoes in oil
- Sprinkle with dried oregano and a pinch of chili powder
Boost nutrition and texture:
- Add 1 cucumber, diced, for extra crunch
- Include 1/2 cup kalamata or green olives, pitted and halved
- Toss in 1 bell pepper (any color), diced
- Mix in 2 cups baby spinach or arugula for greens
Fresh herb combinations:
- Replace basil with fresh dill and mint (2 tablespoons each)
- Add 1 tablespoon chopped fresh oregano
- Include fresh parsley and cilantro mix
- Finish with a sprinkle of fresh thyme leaves
Equipment You'll Need
Chef's Bonus Tips
Get the best ingredients:
- Tomatoes: Choose firm, bright red tomatoes with no soft spots. Heirloom varieties offer exceptional flavor. Store at room temperature, never refrigerate.
- Artichokes: Look for canned artichokes packed in water, not oil, for a cleaner taste. Frozen artichokes work wonderfully if you have extra time.
- Capers: Smaller capers (nonpareil) are more delicate; larger ones are punchier. Both work beautifully.
- Olive Oil: Use extra virgin olive oil with a fruity, peppery note. This is a salad where quality oil truly shines.
Keep it fresh:
- Storage: Store in an airtight container in the refrigerator for up to 2 days. The salad will release more liquid as it sits.
- Best practice: Store dressing separately if making ahead. Dress just before serving for optimal texture.
- Tomato tip: If tomatoes become too soft, strain liquid and use as a base for soup or pasta sauce.
- Leftover hack: Transform leftovers into a pasta salad by tossing with cooked penne or orzo.
Perfect pairings:
- White Wine: Crisp Pinot Grigio or Sauvignon Blanc complements the bright acidity
- Rosé: A dry Provençal rosé echoes the Mediterranean vibes
- Sparkling: Prosecco or Cava adds festive elegance
- Non-alcoholic: Sparkling lemonade with fresh mint or iced herbal tea
Avoid these pitfalls:
- Watery salad: Pat artichokes completely dry and don't over-dress. You can always add more dressing, but can't take it away.
- Bland flavor: Season as you go and taste before serving. Don't forget the salt—it brings out tomato sweetness.
- Bruised tomatoes: Cut with a sharp knife and toss gently. Rough handling breaks down cell walls.
- Too salty: Capers and artichokes are naturally salty. Start with less salt and adjust at the end.
- Dull appearance: Add basil at the last moment to keep it vibrant green and aromatic.
This salad is a celebration of Mediterranean cuisine, where simplicity meets sophistication. Artichokes have been cultivated around the Mediterranean for over 2,000 years, prized by ancient Greeks and Romans for their unique flavor and medicinal properties.
Capers, the pickled flower buds of the caper bush, have been a staple in Mediterranean cooking since antiquity, adding their distinctive briny punch to everything from pasta puttanesca to this vibrant salad.
The combination honors the Italian tradition of "insalata mista"—mixed salads that showcase seasonal produce with minimal intervention, allowing each ingredient's natural character to shine through.
Frequently Asked Questions
Yes! You can prep the vegetables and make the dressing up to 24 hours in advance. Store them separately in the refrigerator and combine just before serving for the best texture. Add the basil at the last minute to keep it fresh and vibrant.
This salad is incredibly versatile! Serve it as a side dish with grilled vegetables, roasted chicken, or fish. It also makes a wonderful light lunch on its own, especially when paired with crusty bread or pita. For a complete meal, add chickpeas or white beans and serve over quinoa or couscous.
Absolutely! Fresh artichokes will elevate this salad to gourmet status. You'll need to cook them first—steam or boil until tender (about 25-30 minutes), then cool, remove outer leaves and choke, and quarter the hearts. Frozen artichoke hearts are also an excellent option and require less prep.
It can be! If your kids are sensitive to strong flavors, reduce or omit the capers and red onion. You can also cut the tomatoes into fun shapes with cookie cutters and let kids help tear the basil—they're more likely to eat what they help prepare. The artichokes have a mild, slightly sweet flavor most children enjoy.
Both capers and canned artichokes can be quite salty. To fix an over-salted salad, add more tomatoes and a squeeze of lemon juice to balance it out. Next time, rinse the capers and drain the artichokes thoroughly, and start with less salt in the dressing—you can always add more at the end.
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