The World's Healthiest Foods

Great Antipasti Salad

This healthy side vegetable salad is made quickly and is very fresh tasting. It is a great way to add more vegetables to your meals with little effort. It can be served as a salad, side vegetable, or appetizer, and can be made in advance and kept in your refrigerator. Give it a little extra time to marinate before serving and the flavor will be even better.

Great Antipasti Salad Prep and Cook Time: prep time: 15 minutes; marinating time: 15 minu

2 cups carrots, turned
1½ cups thick sliced celery
1 cup fresh sliced fennel bulb
2 TBS rinsed and quartered Kalamata olives
2 TBS capers, rinsed

1 1/2 tsp dried Italian mixed herbs
2 medium cloves garlic, pressed
2 tsp Dijon mustard
1 tsp honey
¼ tsp salt
¼ tsp cracked black pepper
1½ TBS fresh lemon juice
extra virgin olive oil to taste

  1. Bring salted water to a boil in medium pot while cutting vegetables. Place carrots in boiling water for about 4 minutes and add celery and fennel. Cook for just 1 more minute. Immediately strain through colander and rinse with cold water. Pat dry, and place in a bowl with capers and olives.
  2. Whisk all dressing ingredients together, drizzling olive oil at end a little at a time.
  3. Toss with vegetables and marinate for at least 15 minutes before serving.

Healthy Cooking Tips: The cooking time for this recipe can vary depending on the exact size you cut your vegetables. You want your vegetables to be tender on the outside and still crisp on the inside. When they get to this point remove from the heat. Place them under cold water to stop the cooking, to make them perfect. To check for doneness, insert the tip of a sharp knife. If you overcook the vegetables they won’t hold up and will get soggy quickly. If you under cook them they won’t absorb the dressing. It is also very important that your vegetables have been dried of excess water, so they don’t dilute the flavor of the dressing.
This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation