Islander Salad (Insalata isolana)

Islander Salad (Insalata isolana)

1 Review
From: EatingWell Magazine, May/June 1993

Here, crisp lettuce is tossed with ripe tomatoes, potatoes, capers, basil and olives. Tomato juice is the secret ingredient in the dressing.

Ingredients 6 servings

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Original recipe yields 6 servings
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  • 1 small red onion, thinly sliced
  • 1 head crisp lettuce, such as romaine or iceberg, washed and torn into bite-sized pieces (10 cups)
  • 1 large ripe tomato, cored and cut into wedges
  • 2 small new potatoes, cooked and cubed
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon drained capers, rinsed and chopped
  • 6 black olives, preferably Sicilian, pitted and chopped
  • ½ cup crumbled ricotta salata, (see Note) or feta cheese (2 ounces)
  • 2 tablespoons tomato juice
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon red-wine vinegar
  • Salt & freshly ground pepper, to taste


  • Active

  • Ready In

  1. Cover onions with very cold water in a small bowl and let soak for 10 minutes. Drain the onions and place them in a salad bowl, along with lettuce, tomatoes, potatoes, basil, capers, olives and cheese.
  2. Whisk together tomato juice, oil and vinegar in a small bowl. Season with salt and pepper. Pour over the salad and toss.
  • Note: Ricotta salata, a firm, salted ricotta, can be found at well-stocked cheese shops and Italian markets.

Nutrition information

  • Per serving: 130 calories; 6 g fat(2 g sat); 3 g fiber; 15 g carbohydrates; 4 g protein; 131 mcg folate; 11 mg cholesterol; 4 g sugars; 0 g added sugars; 7,184 IU vitamin A; 18 mg vitamin C; 101 mg calcium; 1 mg iron; 314 mg sodium; 555 mg potassium
  • Nutrition Bonus: Vitamin A (144% daily value), Folate (33% dv), Vitamin C (30% dv)
  • Carbohydrate Servings: 1
  • Exchanges: ½ starch, 1 vegetable, 1 fat

Reviews 1

April 15, 2010
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By: EatingWell User
I served this salad in 1993 (this is 2010), and the simple salad and dressing is STILL my favorite. It is low-salt, low-calories, but MAXIMUM interest, with potatoes, olives, capers, basil, and a dressing that is all flavor, not oily or salty.
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