a simple tomato or Cherry tomato Vegetable and herb salad, blending fresh ingredients with a tangy dressing. It’s a perfect, nutritious side dish for any meal .

Uncover the versatility of tomatoes in cooking! See how their juicy texture and tangy taste elevate salads and cooked dishes alike. Whether in refreshing salads or hearty stews, tomatoes bring freshness and depth to recipes. Discover new ways to use tomatoes for tasty and healthy meals.

Ingredients:

• 4 medium-sized ripe tomatoes, sliced
• 1/4 cup fresh basil leaves, torn
• 1/4 cup fresh parsley leaves, chopped
• 1/4 cup fresh mint leaves, chopped
• 1/4 cup red onion, thinly sliced
• 2 tablespoons extra virgin olive oil
• 1 tablespoon balsamic vinegar
• Salt and black pepper to taste

Instructions:

Prepare the Tomatoes: Wash the tomatoes thoroughly under cold water. Pat them dry with a paper towel. Slice the tomatoes into thin rounds and arrange them on a serving platter.

Add Fresh Herbs: Scatter torn basil leaves, chopped parsley, and chopped mint evenly over the sliced tomatoes.

Add Red Onion: Sprinkle thinly sliced red onion over the tomatoes and herbs. Red onion adds a touch of sharpness and complexity to the salad.

Dress the Salad: In a small bowl, whisk together extra virgin olive oil and balsamic vinegar until well combined. Drizzle the dressing over the salad, ensuring even distribution.

Season to Taste: Season the salad with salt and black pepper according to your preference. Remember, tomatoes can benefit from a generous amount of salt to enhance their natural sweetness.

Serve: Serve the tomato and herb salad immediately as a refreshing side dish or starter for any meal. Enjoy the vibrant flavors and textures of the fresh ingredients!

This Tomato and Herb Salad is a simple yet elegant dish that showcases the natural goodness of ripe tomatoes combined with fragrant herbs and a tangy dressing. It's perfect for any occasion, whether you're serving it alongside grilled meats, pasta dishes, or enjoying it on its own as a light and refreshing snack.

Nutritional values :

Tomatoes (4 medium-sized, sliced):

• Calories: 96
• Carbohydrates: 22 grams
• Fiber: 6 grams
• Protein: 5 grams
• Fat: 1 gram
• Vitamin C: 68% of the Daily Value (DV)
• Vitamin A: 30% DV
• Potassium: 1056 milligrams
• Other vitamins and minerals in smaller amounts.

benefits:

• Rich in vitamins and minerals, including vitamin C, vitamin A, potassium, and folate.
• Excellent source of antioxidants, such as lycopene, which may help reduce the risk of chronic diseases like heart disease and certain types of cancer.
• Low in calories and carbohydrates but high in fiber, making them great for weight management and digestive health.
• Contains compounds that may help lower blood pressure and improve overall cardiovascular health.

Fresh Basil Leaves (1/4 cup, torn):

• Calories: 1
• Carbohydrates: 0.1 gram
• Fiber: 0.1 gram
• Protein: 0.1 gram
• Fat: 0 gram
• Vitamin K: 42% DV
• Vitamin A: 6% DV
• Other vitamins and minerals in smaller amounts.

benefits:

• Excellent source of vitamin K, which is important for bone health and blood clotting.
• Contains essential oils like eugenol, which has anti-inflammatory and antibacterial properties.
• Rich in antioxidants that help protect cells from damage caused by free radicals.
• Adds a burst of flavor and aroma to dishes without adding significant calories or fat.

Fresh Parsley Leaves (1/4 cup, chopped):

• Calories: 11
• Carbohydrates: 2 grams
• Fiber: 1 gram
• Protein: 1 gram
• Fat: 0 gram
• Vitamin K: 547% DV
• Vitamin C: 33% DV
• Other vitamins and minerals in smaller amounts.

benefits:

• High in vitamin K, which supports bone health and helps regulate blood clotting.
• Rich in vitamin C, an antioxidant that boosts immune function and promotes healthy skin.
• Contains compounds like apigenin, which may have anti-inflammatory and anticancer properties.
• Acts as a natural breath freshener and may help support kidney health.

Fresh Mint Leaves (1/4 cup, chopped):

• Calories: 2
• Carbohydrates: 0.4 gram
• Fiber: 0.3 gram
• Protein: 0.1 gram
• Fat: 0 gram
• Vitamin A: 12% DV
• Other vitamins and minerals in smaller amounts.

benefits:

• Soothes digestive issues such as indigestion, gas, and bloating.
• Contains menthol, which has a cooling effect and can help alleviate symptoms of respiratory disorders like asthma and congestion.
• Rich in antioxidants that help protect cells from oxidative stress and inflammation.
• Adds a refreshing flavor and aroma to dishes and beverages.

Red Onion (2 tablespoons, thinly sliced):

• Calories: 8
• Carbohydrates: 2 grams
• Fiber: 0.2 gram
• Protein: 0.2 gram
• Fat: 0 gram
• Vitamin C: 4% DV
• Other vitamins and minerals in smaller amounts.

benefits:

• Contains quercetin, a flavonoid with anti-inflammatory and antioxidant properties.
• Rich in sulfur compounds that may help lower blood pressure and cholesterol levels.
• Supports digestive health and may improve insulin sensitivity.
• Adds a sharp and slightly sweet flavor to dishes without adding many calories.

Extra Virgin Olive Oil (2 tablespoons):

• Calories: 238
• Total Fat: 27 grams
• Saturated Fat: 3.7 grams
• Monounsaturated Fat: 18 grams
• Polyunsaturated Fat: 3.5 grams
• No carbohydrates or protein.
• Contains vitamin E and other antioxidants.

benefits:

• High in monounsaturated fats, which are heart-healthy and may help reduce the risk of heart disease.
• Rich in antioxidants, such as vitamin E and polyphenols, which have anti-inflammatory properties and protect against oxidative damage.
• Contains oleocanthal, a compound with anti-inflammatory effects similar to ibuprofen.
• Provides essential fatty acids that support brain health and promote satiety.

Balsamic Vinegar (1 tablespoon):

• Calories: 14
• Carbohydrates: 2.7 grams
• No fat or protein.
• Contains small amounts of potassium and other minerals.

benefits:

• Low in calories and fat but adds a rich and tangy flavor to dishes.
• Contains antioxidants that help protect cells from oxidative damage.
• May help stabilize blood sugar levels and improve digestion.
• Adds depth and complexity to the flavor profile of the salad dressing.

These values are approximate and can vary based on factors such as the specific varieties of ingredients used and their ripeness.