Liguarian Vegetable & Bread Salad
From EatingWell: September/October 1995
This is an ancient Ligurian salad in which all the ingredients were arranged in layers. Use whatever vegetables look best at the market.
- 1 medium red onion, peeled and cut into thin slivers
- 2 cloves garlic, peeled
- 12 toasted 1/4-inch-thick slices French baguette
- 6 teaspoons red-wine vinegar, divided
- 2 teaspoons water
- 1 6-ounce can chunk light tuna, squeezed dry and flaked (see Note)
- 4 anchovies, rinsed and patted dry
- 6 large basil leaves, chopped
- 1/2 teaspoon dried oregano
- 4 vine-ripened tomatoes, cored and cut into thin wedges
- 12 imported imported black olives, pitted and chopped
- 8 teaspoons extra-virgin olive oil, divided
- 1 large bell pepper, cored, seeded and thinly sliced
- 1 cucumber, peeled and thinly sliced
- Salt & freshly ground pepper, to taste
- Put onions in a small bowl with water to cover and set aside to soak for at least 10 minutes.
- Rub the inside of a salad bowl with one of the garlic cloves. Rub the toasts with the other garlic clove. Mix 2 teaspoons of the vinegar with 2 teaspoons water and sprinkle over the toasts. Mix tuna and anchovies together in a small bowl. Mix basil and oregano together in another small bowl. Drain the onions.
- To assemble the salad, put three toasts in the bottom of the prepared salad bowl. Top with tomatoes and sprinkle with one-fourth of the basil mixture, one-fourth of the tuna mixture and one-fourth of the olives. Drizzle with 2 teaspoons of the oil and 1 teaspoon of the remaining vinegar. Add a layer of toasts, top with onions, basil mixture, tuna mixture, olives, oil and vinegar. Repeat the layering, using peppers in the third layer and cucumbers in the final layer.
- Let the salad rest for about 15 minutes to allow the flavors to blend, then toss it gently and season with salt and pepper.
Tips & Notes
- Note: Chunk light tuna, which comes from the smaller skipjack or yellowfin, has less mercury than canned white albacore tuna. The FDA/EPA advises that women who are or might become pregnant, nursing mothers and young children consume no more than 6 ounces of albacore a week; up to 12 ounces of canned light tuna is considered safe.
Per serving: 274 calories; 13 g fat (2 g sat, 7 g mono); 16 mg cholesterol; 24 g carbohydrates; 17 g protein; 5 g fiber; 606 mg sodium; 684 mg potassium.
Nutrition Bonus: Vitamin C (126% daily value), Vitamin A & Selenium (53% dv), Potassium (20% dv).
Carbohydrate Servings: 1
Exchanges: 1 starch, 1 vegetable, 1 1/2 lean meat, 2 fat
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- Ease of Preparation
- Total Time
- 45 minutes or less
- Main Ingredient
- Preparation/ Technique
- September/October 1995