Islander Salad (Insalata isolana)

May/June 1993

Your rating: None Average: 3.7 (3 votes)

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

"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...
Islander Salad  (Insalata isolana)

Makes: 6 servings

Active Time:

Total Time:


  • 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
  • 1/2 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


  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.

Tips & Notes

  • Note: Ricotta salata, a firm, salted ricotta, can be found at well-stocked cheese shops and Italian markets.


Per serving: 108 calories; 5 g fat (1 g sat, 2 g mono); 6 mg cholesterol; 12 g carbohydrates; 0 g added sugars; 5 g protein; 3 g fiber; 159 mg sodium; 498 mg potassium.

Nutrition Bonus: Vitamin A (116% daily value), Vitamin C (52% dv), Folate (36% dv).

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1 vegetable, 1 fat

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