Salads have come a long way from the days of unappetizing, limp lettuce leaves and tasteless tomatoes. Salad dressings have evolved too, and now interesting ingredients are put together to make delicious salads that don’t necessarily have to be eaten as a side dish, but can also be enjoyed as a main course.
Italians love salads and most meals include a salad of some sort – it could be chargrilled (bell) peppers with garlic and olive oil, or thinly sliced courgettes (zucchini) with white wine vinegar and fresh mint, or simply a mix of seasonal green leaves. Prosciutto crudo is probably one of Italy’s most loved and well-known ingredients. Although here in the UK it is known simply as ‘prosciutto’, in Italy prosciutto means ‘ham’, which can be either cotto (cooked) or crudo (raw or cured). It marries very well with fruit – melon is probably the one that always springs to mind; I must admit this is one of my favourite combinations, especially during the summer when cantaloupe melon is at its most refreshing (see the recipe on here). Figs are also a firm favourite and so are peaches, again, during the summer months, when they are at their best. Autumnal fruits such as plums, apples and pears all make delicious combinations.
Dressings in Italy tend to be delicate and uncomplicated, and the classic olive oil and vinegar, or olive oil and lemon juice, are still my favourites. Always use good-quality extra-virgin olive oil and wine vinegar, and dress your salads just before serving to avoid soggy leaves. I tend to sprinkle a little salt over my salads first, before adding two parts olive oil to one part vinegar or lemon juice.
Most of the salads in this book are also suitable to enjoy as starters, or to serve at parties or as accompaniments to a barbeque. They are a light and enjoyable way to pack in your ‘five a day’, so, whether you serve them as an accompaniment or as a main course, you can be sure you are eating a healthy, nutritious dish.
A quick and healthy salad, which can be eaten as a light lunch or served as an antipasto with some good bread.
Cooking time: 12–15 minutes
Serves 4
250 g/9 oz asparagus tips
2 tbsp extra-virgin olive oil
1 garlic clove, finely chopped
1 tbsp finely chopped parsley
300 g/10½ oz raw king prawns (jumbo shrimp)
juice and peeled zest of 1 lemon, zest finely chopped
20 g/¾ oz/1 generous tbsp butter
sea salt and freshly ground black pepper
Bring a saucepan of water to the boil, add the asparagus tips and simmer for about 3 minutes, until just tender. Drain and set aside.
Meanwhile, in a frying pan (skillet) set over a medium heat, heat the olive oil, add the garlic and parsley, and sweat for 1 minute. Add the prawns and stir-fry for a couple of minutes, until cooked. Stir in the chopped lemon zest and juice, remove from the heat and set aside.
In another frying pan, melt the butter, add the cooked asparagus, season with some salt and pepper, and stir-fry for 1 minute. Remove from the heat, then arrange on a serving dish, together with the cooked prawns, pouring over the pan juices.
This lovely, crunchy salad can be eaten warm or cold, and so can be made in advance, if desired. It makes a lovely accompaniment to grilled meat, fish or frittata. If you prefer a less-strong dressing, then simply reduce the amount of mustard. To save time, buy ready-trimmed green beans.
Cooking time: 10 minutes
Serves 2–4
180 g/6¼ oz green (French) beans, trimmed
160 g/5¾ oz sugar snap peas
½ red onion, or 1 banana shallot
For the dressing:
1 small garlic clove
2 tbsp extra-virgin olive oil
1 tbsp red wine vinegar
1 tsp mustard
sea salt, to taste
Place the green beans in a large saucepan, cover with water, and bring to the boil. Reduce the heat and simmer for about 6 minutes, then add the sugar snaps and continue to cook for a couple of minutes, until tender. Make sure not to overcook the vegetables. Drain and set aside.
Meanwhile, finely slice the onion or shallot and set aside.
Make the dressing. Finely chop the garlic and combine with the olive oil, vinegar, mustard and a little salt, to taste.
Place the drained vegetables in a bowl, add the onion or shallot, and pour over the dressing to serve.
In Italy, when Italians make potato salad, they usually flavour it with dried oregano. Here, to give the salad a fresh summery flavour, I have added fresh mint. Marinating the onions while waiting for the potatoes to cook gives a nice vinegary kick to the dish and, unless you really like lots of vinegar, you don’t need to add any more to the salad. However, don’t get rid of the vinegar marinade, because you can use it again. You could also marinate more onions than you need, keep them in the fridge, and use them to liven up other salads or sandwiches.
Cooking time: 12 minutes
Serves 4
400 g/14 oz baby potatoes, washed, skins kept on
1 small red onion
sea salt and freshly ground black pepper
10 tbsp white wine vinegar
3 tbsp extra-virgin olive oil
12 mint leaves, roughly chopped, to serve
Boil the potatoes in a large saucepan for about 10 minutes, until tender.
Meanwhile, finely slice the onion and place in a small bowl with a pinch of salt and cover with the vinegar.
Drain the potatoes and place in a serving bowl. Drain the marinated onions and add to the potatoes, mixing in gently. Drizzle with olive oil, season with salt and pepper and scatter over the chopped mint leaves, to serve.
A quick and simple salad using preserved artichokes, which are obtainable from good Italian delis, and convenient frozen broad beans, which are lightly cooked until tender. It can be served as a starter, as a side dish to lamb dishes (see Anchovy-Infused Lamb Cutlets, here) or as a light lunch with some crusty bread.
Cooking time: 10 minutes
Serves 2–4
100 g/3½ oz/⅔ cup frozen shelled broad (fava) beans
20 g/¾ oz/2½ tbsp pine nuts
150 g/5½ oz artichoke hearts preserved in oil, drained
2 handfuls of rocket (arugula)
30 g/1 oz Parmesan, shaved
For the dressing:
2 tbsp extra-virgin olive oil
juice of ½ lemon
sea salt, to taste
Bring a small saucepan of water to the boil over a medium heat, add the broad beans, bring back to the boil and cook for 3 minutes.
Meanwhile, heat a small frying pan (skillet) over a medium heat and toast the pine nuts for about 3 minutes. Remove from the heat and set aside to cool.
Drain the cooked broad beans in a colander, then rinse them under a cold running tap to cool them down and drain well. Place the beans in a bowl, together with the artichokes, rocket, cooled pine nuts and Parmesan shavings.
Combine the dressing ingredients, pour over the salad, mix well and serve.
Courgettes are so versatile and, when used raw, make a lovely starter or side salad. Make sure you use very fresh courgettes and slice them as thinly as you can. Ready-to-use pomegranate seeds are widely available in supermarkets all year round and not only look great, but also make a nutritious addition to this simple, delicious dish.
Preparation time: 15 minutes
Serves 4
2 courgettes (zucchini)
4 tbsp extra-virgin olive oil
2 tbsp white wine vinegar
1 garlic clove, very finely chopped
1 tbsp finely chopped fresh mint, plus a few extra leaves for garnish
sea salt, to taste
50 g/1¾ oz/⅓ cup pomegranate seeds
30 g/1 oz Pecorino, shaved
Using a vegetable peeler or a mandolin, slice thin slivers of courgette lengthways and set aside.
Combine the olive oil, white wine vinegar, garlic and chopped mint, with some salt to taste, and whisk for a minute or so, until the mixture thickens slightly.
Dip the courgette slices in the dressing, then arrange on a serving plate. Pour over the remaining dressing, scatter over pomegranate seeds and Pecorino shavings, then garnish with the extra mint leaves and serve.
This unusual wholefood rice, with its highly beneficial health properties, is becoming increasingly popular in Italy, appearing on restaurant menus and on supermarket shelves. Originating in China, black rice was favoured by ancient emperors for its nutritional and aphrodisiacal properties, hence the name venere (deriving from Venus). It is now cultivated in the rice fields of northern Italy. It is a perfect rice for salads and makes a delicious, healthy lunch or, if made in a larger quantity, is ideal to serve at parties.
Cooking time: 20–25 minutes
Serves 4
300 g/10½ oz/1½ cups black rice (riso venere)
½ red (bell) pepper, finely chopped
½ yellow (bell) pepper, finely chopped
2 avocados, finely chopped
6 cherry tomatoes, quartered
200 g/7 oz mozzarella or feta, cut into small cubes
about 12 chives, finely chopped
50 g/1¾ oz/⅓ cup pomegranate seeds
6 tbsp extra-virgin olive oil
juice of 1 lemon
sea salt, to taste
Place the rice in a saucepan with double its volume of cold water (about 700 ml/24 fl oz/3 cups). Place over a medium heat, bring to the boil, then turn the heat down and gently simmer for 15–17 minutes, until al dente.
Meanwhile, prepare the vegetables, mozzarella and chives.
Drain the rice, rinse under a cold running tap to cool, then drain well again. Place in a serving bowl, together with the vegetables, mozzarella, chives and pomegranate seeds. Drizzle with the olive oil and lemon juice, sprinkle over some salt, to taste, and mix together well.
This simple, fresh salad can be served as part of an antipasto or eaten as a main course with some bread. If made in a large quantity, it is perfect to serve at parties. Choose good-quality olives and if you can’t find Amalfi lemons, buy the best you can afford for maximum taste.
Preparation time: 10 minutes
Serves 2–4
1 large Amalfi lemon
1 × 400-g/14-oz can of chickpeas (garbanzo beans), drained
¼ rosemary sprig
¼ thyme sprig
200 g/7 oz/2 cups mixed green and black stoned (pitted) olives (Kalamata and Gaeta types, if possible)
a small handful of fresh mint leaves, roughly torn
¼ fresh red chilli, finely chopped
2 tbsp extra-virgin olive oil
sea salt, to taste
Slice the lemon in half. Take one half, squeeze the juice, and set aside. Thinly slice the other lemon half, and cut each slice into quarters.
In a serving bowl, place the drained chickpeas, rosemary, thyme, whole olives, lemon slices, mint, and chilli. Drizzle with the olive oil, the lemon juice and add some salt, to taste. Mix together well and serve.
This is a lovely salad to make during the spring, when fresh peas are available. For speed, you can buy ready-podded peas. Burrata is a fresh cheese from Puglia which looks like mozzarella but has a very creamy interior. Good Italian delis will stock it, but if you prefer, you can use bufala (buffalo) mozzarella instead. This dish makes a fantastic starter or can be enjoyed as a delicious, light lunch, accompanied by the crostini.
Cooking time: 15 minutes
Serves 4
175 g/6 oz fresh peas, podded weight
85 g/3 oz watercress
leaves of 2 Gem lettuce hearts
250 g/9 oz burrata, or buffalo mozzarella
For the crostini:
50 g/1¾ oz/⅓ cup sunflower seeds
a handful of fresh basil leaves
1 tbsp extra-virgin olive oil
a pinch of sea salt
a pinch of dried chilli (hot red pepper) flakes
4 slices of good-quality crusty, seeded wholemeal bread, toasted
For the dressing:
2 tbsp extra-virgin olive oil
1 tbsp lemon juice
sea salt and freshly ground black pepper
Bring a saucepan of water to the boil, add the peas and cook for about 2 minutes, until tender but not overcooked. Drain, rinse under cold running water and drain well.
Meanwhile, prepare the crostini. Place the sunflower seeds, basil leaves and olive oil in a blender or food processor and whiz until you obtain a smooth consistency. Combine with the salt and chilli flakes. Toast the bread and spread with the sunflower seed paste. Set aside.
Combine the dressing ingredients.
Arrange the watercress and Gem lettuce leaves on a large serving plate, sprinkle over the cooked peas, and pour over half of the dressing. Gently break up the burrata or mozzarella and scatter over the greens. Drizzle with the remaining dressing and serve with the crostini on the side.
A tomato salad, such as this one, was often served during the summer when I was a child growing up in southern Italy. Tomatoes were nearly always served with local, dried oregano and fresh basil. Simply dressed, with good extra-virgin olive oil and salt, I could easily eat this every day during the summer, served with some fresella (double-baked bread). Cipolotti are large spring onions (scallions) and can sometimes be found in markets here. Alternatively, substitute with some chopped spring onions.
Preparation time: 5 minutes
Serves 2–4
500 g/1 lb 2 oz good-quality mixed tomatoes (red, yellow, orange)
1 cipolotto onion or 2 large spring onions (scallions), finely sliced
1 garlic clove, very finely chopped
a pinch of dried oregano
½ handful of basil leaves
3 tbsp extra-virgin olive oil
sea salt, to taste
Slice the tomatoes and arrange on a serving dish or in a bowl. Scatter over the sliced onion, garlic, oregano and basil. Drizzle with olive oil, add salt to taste, then mix well and serve.
You could make this with ready-cooked canned lentils, but I prefer to use dried, which only take about 20 minutes if you get the quick-cook variety. Giardiniera are preserved mixed vegetables, which can be bought in jars from Italian delis; their crunchy texture and slight sharpness from the vinegar combines perfectly with the lentils. Ensure you buy good-quality firm tomatoes, otherwise you could just add more of the giardiniera, if you prefer. Serve with some good rustic bread for a delicious, healthy meal at any time. It can be enjoyed both warm or cold, so is also ideal as a packed lunch or to take on picnics.
Cooking time: 25 minutes
Serves 4
200 g/7 oz/1 cup quick-cook dried brown or green lentils
1 garlic clove, left whole and squashed
3 whole thyme sprigs, plus the leaves from 2 sprigs
200 g/7 oz giardiniera (Italian mixed preserved vegetables)
8 baby plum tomatoes
5 tbsp extra-virgin olive oil
sea salt and freshly ground black pepper
Place the dried lentils in a heavy-based saucepan filled with cold water, together with the squashed garlic clove and 3 whole thyme sprigs. Bring to the boil and simmer for about 20 minutes over a medium heat, until cooked (check the instructions on the packet).
Meanwhile, drain the giardiniera vegetables and slice the tomatoes.
Drain the lentils, discarding the garlic and thyme, and leave to cool slightly. Place the cooled lentils in a serving dish, together with the giardiniera and tomatoes. Add the olive oil and fresh thyme leaves, season with salt and pepper and mix well.
The slight saltiness of speck combined with the crunchy walnuts and fresh lemony apples makes this a delightful starter or light lunch. Make sure you place the sliced apples in acidulated water first, to avoid them going brown.
Cooking time: 20 minutes
Serves 4
2 tart green apples, e.g. Granny Smith
juice of 1 lemon
1 large Gem lettuce
100 g/3½ oz Italian speck (smoked, air-dried ham)
4 tbsp extra-virgin olive oil
sea salt and freshly ground black pepper
50 g/1¾ oz/⅓ cup roughly chopped walnuts
35 g/1¼ oz Parmesan, shaved
Wash the apples, core them and cut into thin slices. Place the slices in a bowl of acidulated water (water combined with half of the lemon juice) and set aside.
Roughly chop the Gem lettuce and arrange on a serving platter.
Slice the speck into thin strips. Heat 1 tbsp of the olive oil in a frying pan (skillet) over a medium heat, add the speck slices and stir-fry until crispy, but be careful not to let them burn. Remove and drain on paper towels.
Combine the remaining olive oil with the remaining lemon juice in a large bowl, season with some salt and pepper, and whisk with a fork until slightly thickened. Drain the apples well, pat dry with paper towels, and add them to the dressing mixture, tossing well.
Arrange the apples over the Gem lettuce on the platter, pouring over any remaining dressing. Sprinkle over the walnuts and cooked speck, and top with Parmesan shavings.
Preparation time: 10 minutes
Serves 4
1 large cantaloupe melon
a handful of rocket (arugula) leaves
1 tbsp extra-virgin olive oil
1½ tsp balsamic vinegar
sea salt, to taste
8 slices of prosciutto (Parma ham), about 125 g/4½ oz
8 grissini (breadsticks)
Slice the melon in half and discard the seeds. Slice the melon into segments or chunks. Set aside.
Dress the rocket in the olive oil and balsamic vinegar. Add salt, to taste.
Wrap the prosciutto slices around the grissini.
Arrange the dressed rocket and melon on a large serving platter with the prosciutto-wrapped grissini.
Cooking time: 12 minutes
Serves 4
100 ml/3½ fl oz/7 tbsp white wine
2 tsp granulated sugar
8 fresh mint leaves
2 peaches, cut into quarters
4 slices of country-style bread (any will do, but Pugliese-style or sourdough are good)
extra-virgin olive oil, for drizzling
4 slices of prosciutto (Parma ham)
Place the white wine, sugar and 4 of the mint leaves in a small saucepan and place over a low–medium heat. Simmer for about 5 minutes, until the mixture reduces by about half. Do not let the mixture boil.
Meanwhile, heat a frying pan (skillet) or griddle pan over a low–medium heat and lightly toast the peaches for about 5 minutes, turning them over so that all the sides get some colour.
Toast the slices of bread, drizzle with a little olive oil, then top with the roasted peaches and prosciutto slices. Finally, drizzle over the reduced wine sauce and garnish with the remaining mint leaves.
Cooking time: 25–30 minutes (including prep time)
Serves 4
4 small apples (about 300 g/10½ oz)
2 large Conference pears (about 400 g/14 oz)
2 rosemary sprigs
6 sage leaves
sea salt and freshly ground black pepper
extra-virgin olive oil
juice of 1 small lemon
20 g/¾ oz/2½ tbsp raw pistachio nuts
8 slices of prosciutto (Parma ham), about 125 g/4½ oz
Preheat the oven to 200°C fan/220°C/425°F/gas mark 7.
Wash the fruit. Slice the apples into fairly thick rounds and the pears lengthways into 4 quarters, discarding the pips. Place the fruit in a roasting tin (oven pan), sprinkle with the herbs, some salt and pepper, and drizzle with the olive oil and lemon juice. Roast in the hot oven for 15–20 minutes, until cooked through (but not falling apart) and golden.
Meanwhile, roast the pistachio nuts: spread them out on a baking tray (oven pan) and place in the hot oven for about 5 minutes; or toast in a frying pan (skillet) over a medium heat for about 3 minutes. Set aside to cool, then rub them between thumb and fingers to remove the skins.
Arrange the fruit on a serving dish with the slices of prosciutto, sprinkle with the skinned pistachio nuts, and serve.
Cooking time: 20 minutes (including prep time)
Serves 4–6
4–6 large figs (about 240 g/8½ oz)
4 large plums (about 500 g/1 lb 2 oz)
4 thyme sprigs, leaves only
2 tbsp soft brown sugar
2 tbsp extra-virgin olive oil, plus extra for drizzling
juice of ½ lemon
sea salt and freshly ground black pepper
120 g/4¼ oz mixed baby salad leaves
25 g/1 oz/2½ tbsp walnuts, roughly chopped
8–12 slices of prosciutto
Preheat the oven to 210°C fan/230°C/455°F/gas mark 8.
Wash and dry the fruit. Slice the figs in half. Remove the stones (pits) from the plums and slice into segments. Place the fruit in an ovenproof dish, sprinkle with the thyme and sugar, and roast in the hot oven for 10 minutes. Remove from the oven and cool for about 5 minutes.
Meanwhile, combine the olive oil and lemon juice, season with some salt and pepper, and dress the salad leaves. Arrange the salad leaves on a large serving platter and top with the warm, caramelized fruit. Scatter over the chopped walnuts and the slices of prosciutto, then drizzle over a little more olive oil before serving.
