High Protein Tomato Basil Salad: A Fresh, Flavorful Delight

A fresh, vibrant salad that’s as colorful as it is nutritious, the High Protein Tomato Basil Salad is a delightful way to enjoy the flavors of summer year-round. This salad combines ripe heirloom tomatoes, fragrant basil, and a few simple ingredients to create a dish that is not only packed with flavor but also loaded with healthy proteins. Whether served as a side dish, a light lunch, or a topping for grilled meats, this salad offers a refreshing burst of nutrients with every bite.

The unique blend of sweet and purple basil adds depth to the flavors, while the shallot and lemon bring a zesty brightness to the mix. The addition of chives and their blossoms offers a mild onion-like flavor that complements the other ingredients perfectly. Olive oil brings everything together, making this salad both light and filling. And despite its simplicity, the salad is rich in antioxidants, vitamins, and healthy fats, making it a powerhouse of nutrition.

What sets this salad apart is its versatility. You can easily customize it by adding your favorite protein-rich toppings, such as grilled chicken, chickpeas, or even a sprinkling of quinoa. Best of all, it’s quick to prepare, and the flavors only get better as it sits. This is a salad that’s bound to become a regular part of your healthy eating routine.

Why You’ll Love This Recipe

1. Packed with Nutrients – Loaded with fresh tomatoes, basil, and chives, this salad provides vitamins, antioxidants, and healthy fats.
2. High in Protein – You can easily add your favorite protein-rich toppings, making it customizable and filling.
3. Full of Fresh Flavors – The combination of heirloom tomatoes, basil, and shallots creates a fresh and vibrant taste.
4. Quick and Easy – This salad comes together in minutes, making it a perfect choice for busy days or last-minute meals.
5. Versatile – Customize with grilled meats, quinoa, or even beans for a heartier meal.

Ingredients

• Heirloom tomatoes
• Sweet or Genoese basil
• Purple basil
• Shallot
• Extra virgin olive oil
• Lemon
• Sea salt
• Chives
• Chive and basil blossoms

Variations

• Add Protein: Top the salad with grilled chicken, salmon, or chickpeas for an extra protein boost.
• Add Cheese: Feta, mozzarella, or goat cheese would complement the flavors perfectly.
• Make it Spicy: Add a pinch of red pepper flakes or a diced jalapeño for some heat.
• Substitute Herbs: Mix in other herbs such as parsley, thyme, or mint for a different flavor profile.
• Add Nuts: Toasted pine nuts or walnuts can add a crunchy texture and additional protein.

How to Make the Recipe

Step 1: Prepare the Tomatoes

Slice the heirloom tomatoes into bite-sized pieces. If using large tomatoes, cut them into wedges or cubes. Arrange them in a large bowl.

Step 2: Chop the Herbs

Finely chop the sweet or Genoese basil, purple basil, chives, and shallots. If available, add chive and basil blossoms for extra flavor and color.

Step 3: Assemble the Salad

Add the chopped herbs and shallot to the bowl of tomatoes. Sprinkle with sea salt and squeeze fresh lemon juice over the top.

Step 4: Drizzle with Olive Oil

Pour extra virgin olive oil over the salad, then gently toss everything together to combine. Adjust seasoning to taste.

Step 5: Serve

Transfer the salad to a serving bowl or plate. Garnish with additional chive blossoms or basil leaves if desired, and serve immediately.

Tips for Making the Recipe

• Choose Ripe Tomatoes: For the best flavor, choose heirloom tomatoes that are ripe and sweet.
• Use Fresh Herbs: Fresh basil and chives are key to making this salad pop with flavor.
• Chill Before Serving: Let the salad sit for about 10-15 minutes before serving to allow the flavors to meld together.
• Use Quality Olive Oil: Extra virgin olive oil adds richness and depth to the salad—don’t skimp on quality!
• Adjust the Lemon: If you like a more zesty flavor, add more lemon juice, or even some lemon zest for an extra burst of freshness.

How to Serve

This tomato basil salad is perfect as a side dish for grilled meats, roasted vegetables, or as a topping for toasted bread. It also works beautifully with a scoop of quinoa or alongside a Mediterranean-inspired meal. The freshness of the tomatoes and herbs makes it a refreshing pairing with nearly any main dish.

Make Ahead and Storage

Storing Leftovers

Store any leftover salad in an airtight container in the refrigerator for up to 2 days. The salad is best enjoyed fresh but can still be eaten within a couple of days.

Freezing

Since tomatoes are high in water content, freezing this salad is not recommended as it may change the texture.

Reheating

If stored, allow the salad to come to room temperature before serving, or serve chilled for the freshest taste.

FAQs

1. Can I use regular basil instead of purple basil?

Yes, regular basil works just as well. Purple basil adds color and a slightly different flavor, but sweet basil is a great substitute.

2. Can I add other vegetables?

Absolutely! Cucumber, bell peppers, or avocado would all complement this salad nicely.

3. Can I prepare this salad in advance?

You can chop the vegetables and herbs ahead of time, but it’s best to toss the salad with olive oil and lemon just before serving to maintain freshness.

4. How can I make this salad more filling?

Add protein-rich ingredients like grilled chicken, tofu, quinoa, or chickpeas for a heartier meal.

5. What’s the best way to slice heirloom tomatoes?

Heirloom tomatoes should be sliced into wedges or chunks to preserve their shape and maximize flavor.

6. Can I use bottled lemon juice?

Fresh lemon juice is preferred for the best flavor, but bottled lemon juice can work in a pinch.

7. Can I add a balsamic glaze to this salad?

Yes! A drizzle of balsamic glaze or balsamic vinegar can add a sweet tang that complements the tomatoes.

8. How long will this salad last in the fridge?

The salad is best eaten within 2 days as the tomatoes can lose their freshness quickly.

9. Can I make this salad without the shallot?

Yes, if you don’t have shallots, you can use a small amount of red onion for a similar flavor.

10. Is this salad gluten-free?

Yes, this salad is naturally gluten-free.

Conclusion

The High Protein Tomato Basil Salad is a light, refreshing, and nutritious dish that celebrates the simplicity of fresh ingredients. With the rich flavor of heirloom tomatoes and the aromatic mix of basil and chives, this salad is the perfect accompaniment to any meal or an enjoyable stand-alone dish. Whether you’re looking for a healthy side or a light lunch, this salad offers a burst of freshness and flavor with every bite.

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