Insalata di Mare Vegana

Insalata di Mare Vegana is a refreshing and vibrant Italian seafood-inspired salad made with a blend of marinated vegetables and seaweed, offering a taste of the ocean while remaining completely plant-based. This dish is perfect for a light lunch or as a starter, bringing the flavors of the sea to your table without any seafood.

Ingredients

• Nori seaweed - 20 grams (dried)
• Cherry tomatoes - 200 grams, halved
• Cucumber - 1 medium, diced
• Red onion - 50 grams, thinly sliced
• Celery - 2 stalks, diced
• Artichoke hearts - 150 grams, canned, drained and chopped
• Black olives - 50 grams, pitted and sliced
• Capers - 1 tablespoon, rinsed
• Fresh parsley - 2 tablespoons, chopped
• Lemon juice - 3 tablespoons
• Olive oil - 2 tablespoons
• Salt - to taste
• Black pepper - to taste

Steps

1. Start by soaking the nori seaweed in warm water for about 5 minutes until it becomes soft. Drain and chop it into small pieces.
2. In a large mixing bowl, combine the halved cherry tomatoes, diced cucumber, thinly sliced red onion, diced celery, chopped artichoke hearts, sliced black olives, and rinsed capers.
3. Add the chopped nori seaweed to the bowl with the vegetables.
4. In a small bowl, whisk together the lemon juice, olive oil, salt, and black pepper to create a dressing.
5. Pour the dressing over the salad mixture and gently toss to combine all the ingredients evenly.
6. Sprinkle the chopped fresh parsley over the top and serve immediately or let it chill in the refrigerator for 10 minutes for enhanced flavors.

Nutrition

• Calories: 180
• Protein: 4 g
• Carbs: 22 g
• Fiber: 7 g
• Sugar: 3 g
• Sodium: 720 mg
• Cholesterol: 0 mg
• Total Fat: 10 g
• Saturated Fat: 1 g
• Unsaturated Fat: 9 g
• Water: 0.4 L

Health Benefits

• Rich in vitamins and minerals from fresh vegetables.
• Contains healthy fats from olive oil, supporting heart health.

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