Marinated Tomato Salad

Marinated Tomato Salad is a fresh and simple dish that brings bright flavors to your table. This salad uses ripe tomatoes, fresh herbs, garlic, and a tangy pomegranate syrup in a light olive oil dressing. It is a great choice when you want a healthy, low calorie side or a light main dish. If you enjoy bold tomato flavors, you might also like a similar fresh option with creamy burrata called marinated cherry tomatoes with burrata.

This recipe is quick to make and fits many diets. It is naturally gluten free and low in added sugar. You can serve it cold or at room temperature. The salad works well as a lighter option for lunch, a side for dinner, or a bright addition to meal prep for the week.

WHY YOU WILL LOVE THIS RECIPE

You will love this Marinated Tomato Salad because it is fresh, fast, and healthy. It takes minutes to toss together. It is low calorie and low carb enough to be a good choice for weight loss plans when served in sensible portions. The salad is also diabetic-friendly when eaten as a side because it focuses on whole tomatoes and fresh herbs instead of processed sugars. This is a healthy version of a classic salad that keeps fat and salt in check while storing well in the fridge for easy meals.

The dish is a great choice for meal prep. Make it in the morning and let it rest. The flavors get better with time. It is also easy to pair with protein to create a balanced, high protein meal if you want more staying power. As a lighter option, this salad brightens heavier plates and adds fiber to your meal.

HOW TO MAKE Marinated Tomato Salad

This salad is simple. Chop the tomatoes and mix them with a bright, herby dressing. Let the salad sit so the flavors blend. The olive oil gives healthy fats and the herbs give flavor without extra calories. Follow the small steps below for a fresh finish.

EQUIPMENT NEEDED

• Large mixing bowl or serving bowl
• Whisk or fork for mixing
• Measuring spoons
• Sharp knife
• Cutting board
• Spoon or tongs for tossing

Ingredients You’ll Need :

2 tbsp olive oil, 1 tbsp pomegranate syrup, 2 cloves garlic, crushed, 1/3 tsp salt, 1 handful chopped parsley, 1 handful chopped basil, 1/2 tbsp dried oregano, 300 g chopped tomatoes, 1 red onion, thinly sliced, 1/2 cup kalamata olives, chopped

STEP-BY-STEP INSTRUCTIONS :

In a large serving bowl, combine olive oil, pomegranate syrup, crushed garlic, salt, parsley, basil, and oregano. Whisk or stir to blend the flavors. Toss in the chopped tomatoes, sliced red onion, and chopped kalamata olives. Gently toss until all ingredients are coated in the marinade. Let the salad sit for at least 10 minutes before serving to allow the flavors to meld. For deeper flavor, marinate in the fridge for 30 minutes to 1 hour.

HOW TO SERVE Marinated Tomato Salad

Serve this salad chilled or at room temperature. A common portion is about one cup per person as a side. For a light main, serve 1.5 to 2 cups with a lean protein. This salad pairs well with grilled fish, roasted chicken, or a bowl of beans for added protein. If you want a high protein meal, add sliced grilled chicken or canned tuna on top. For strict low calorie servings, keep portions to one cup and use a light drizzle of the dressing rather than a heavy pour.

For good portion control:

• Use a standard measuring cup to serve about 1 cup per person as a side.
• If you add protein, aim for 75–100 g of cooked lean meat or 1/2 cup of cooked legumes per plate.
• Keep bread or starchy sides small if you follow a weight loss plan.

This salad is naturally gluten free and fits many healthy plans. It is a lighter option that still tastes full and bright.

STORAGE & FREEZING : Marinated Tomato Salad

Store the salad in an airtight container in the fridge for up to 3 days. The tomatoes will become softer over time, and the flavors will deepen. For best texture, eat within 48 hours. Freezing is not recommended for this salad. Tomatoes release water and lose texture when frozen and thawed. If you must save some for later, store the dressing separately and add to fresh tomatoes before serving.

If you plan to keep it longer, drain excess marinade before storing to avoid soggy salad. For safe storage, cool the salad to room temperature before putting it in the fridge.

SERVING SUGGESTIONS

This marinated tomato salad goes well with many dishes. Try these balanced sides:

• Grilled salmon or baked white fish for a heart healthy protein.
• A small portion of quinoa or farro for added fiber and carbs.
• A plate of roasted vegetables for a low calorie, fiber-rich meal.
• Whole grain pita or a slice of crusty bread if you are not following a low carb plan.

For a fresh summer plate, serve the salad with a simple grilled chicken breast and a small scoop of brown rice. This keeps the meal balanced and makes it a high protein meal when you add the chicken. If you want a vegetarian balanced plate, add a scoop of cooked chickpeas or a sprinkle of feta for more protein and flavor. For another cold pasta side that pairs nicely with this salad, try a fresh pasta option like corn tomato avocado pasta salad.

VARIATIONS

• Healthier version: Use 1 tbsp olive oil and 1 tbsp lemon juice instead of pomegranate syrup for fewer calories and less sugar. Add extra herbs and cucumber for bulk. This keeps the salad a healthy version with fewer calories and more volume.
• High-protein or low-carb version: Add grilled chicken, canned tuna, or roasted chickpeas. For a lower carb plate, serve the salad over a bed of mixed greens and keep the portion of starchy sides small. You can also add cubed feta or cooked shrimp to raise protein while keeping carbs low. These tweaks make it a high protein meal or a low carb choice.
• Air fryer or oven-baked version: Roast the tomatoes and olives for a warm marinated salad. Toss whole cherry tomatoes with a little olive oil, salt, and dried oregano, then roast in the oven at 200°C (400°F) for 10–12 minutes. Or use an air fryer at a similar temperature for 8–10 minutes. Let the roasted tomatoes cool slightly, then mix with the fresh herbs, garlic, and pomegranate syrup. This warm version brings out a deeper sweet flavor and works well as a cozy side or a topping for grilled protein.

FAQs

Q: Is this salad good for people watching calories?
A: Yes. The salad is low calorie when you control oil and portion sizes. Use 1 tablespoon of olive oil per two to three servings for a lighter option.

Q: Can people with diabetes eat this salad?
A: Yes, in moderation. It is largely made of fresh vegetables and healthy fat. The pomegranate syrup adds sugar, so you can replace it with lemon juice to make it more diabetic-friendly.

Q: How long will the salad last in the fridge?
A: Store it in an airtight container for up to 3 days. For best texture, eat within 48 hours. Do not freeze; tomatoes lose texture when frozen.

Q: Is this salad gluten free and low carb?
A: The recipe is naturally gluten free. It is relatively low carb compared to grain-based salads, but tomatoes have natural sugars. If you follow a strict low carb plan, reduce the tomato portion and add leafy greens or protein.

Q: Can I add cheese or protein for more staying power?
A: Yes. Adding feta, mozzarella, grilled chicken, or canned tuna makes the dish higher in protein and more filling. These changes can turn the salad into a balanced meal.

Q: What can I swap for pomegranate syrup?
A: Use lemon juice or red wine vinegar for a lower sugar option. A light splash of balsamic vinegar also works but has more sugar than lemon.

MAKE-AHEAD TIPS FOR Marinated Tomato Salad

This salad is great for meal prep. You can make it ahead and let it sit so the flavors meld. Keep these tips in mind:

• Make the dressing and chop herbs in the morning. Toss with tomatoes and onions, then chill for 30 minutes to 1 hour for best flavor. This makes it a great dish for busy days and helps you stick to a healthy meal plan.
• If you want to keep texture fresh, store the dressing in a small jar and the tomato mix in a separate container. Combine right before serving. This method is ideal for meal prep and keeps the salad from getting too soggy.
• For packed lunches, put one cup of salad in a tight container. Pack a small extra container of cooked protein like grilled chicken or chickpeas. This creates a quick, high protein meal when you are ready to eat. For more ideas on make-ahead pasta salads that pair well, see a cold pasta salad with bright tomatoes and cheese in this delicious pasta salad with cherry tomatoes and mozzarella.

This salad is a smart base for many plates. It works as a light side, a base for protein, or a bright element in a meal prep plan. It is easy to make, gentle on the body, and fits well with low calorie and gluten free diets when you follow portion tips. Enjoy a fresh bowl any day of the week.

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