Mediterranean Vegetable Salad
Crisp pan-fried vegetables, creamy mozzarella, savoury olives and a punchy balsamic dressing: this Mediterranean vegetable salad is the kind of side that makes an instant impression at any barbecue. The best part is that you can happily prepare it the day before. The longer it sits, the more the flavours develop. Perfect for the grilling season, as a dish to bring along, or simply for a summer evening outdoors.
Ingredients
- 2 courgettes
- 1 aubergine
- 1 red pepper
- black olives, pitted
- sun-dried tomatoes
- 2 balls mozzarella
- 1 sprig fresh rosemary
- olive oil, 1 tbsp for frying, 3 tbsp for the dressing
- 2 tbsp balsamic vinegar
- 2 tbsp balsamic glaze
- salt
- pepper
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 310 kcal | 1,240 kcal |
| Carbohydrates | 12 g | 48 g |
| Protein | 14 g | 56 g |
| Fat | 22 g | 88 g |
| Fibre | 4 g | 16 g |
| of which sugar | 8 g | 32 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Cut the courgettes, aubergine and red pepper into cubes.
- Heat 1 tbsp olive oil in a pan and sauté the vegetables. Fry for about 4 to 5 minutes, until they take on some colour. Season with salt and pepper, then leave to cool completely.
- Finely chop the olives and sun-dried tomatoes. Cut the mozzarella into small pieces too. Pull the rosemary needles from the sprig and chop them finely.
- Combine the cooled vegetables with the olives, sun-dried tomatoes and mozzarella in a bowl.
- For the dressing, whisk together 3 tbsp olive oil, 2 tbsp balsamic vinegar and 2 tbsp balsamic glaze. Season to taste with salt, pepper and the chopped rosemary.
- Fold the dressing through the salad and be sure to let it rest for 1 to 2 hours so the flavours can mingle.
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Nutrition facts per serving (estimate)
| Calories | 310 kcal |
|---|---|
| Carbohydrates | 12 g |
| Protein | 14 g |
| Fat | 22 g |
| Fibre | 4 g |
| of which sugar | 8 g |
Frequently asked questions
Can I make this Mediterranean vegetable salad the day before?
Yes, this salad is ideal for making ahead. It's best to let it rest in the fridge for at least 1 to 2 hours, or even overnight.
Is this vegetable salad low carb?
Yes. With low-carb vegetables and no grains or pulses, this salad fits well into a low-carb way of eating.
Can I cook the vegetables on the barbecue instead of in a pan?
Absolutely. Grill the vegetable cubes in a grill pan or straight on the rack until lightly charred. This gives the salad an even richer flavour.
Which olives work best in this salad?
Black, pitted olives are a great match. You can also use green olives or a mix of both.
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