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A vegetarian twist on an Italian classic, Vegetarian Antipasto Salad! Perfect as a starter or side dish.

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Low FODMAP Vegetarian Antipasto Salad #lowfodmap #vegan #glutenfree #dairyfree

My family LOVES pickles. And we don’t discriminate leaving the pickling to cucumbers – we adore that vinegary, salty taste and this time of year we crave it!

We love pickles so much that when we would visit a local farm for u-pick strawberry picking (or something like that) we would all get a giant pickle that was probably as big as our head (and eat the entire thing), we all gave each other pickle ornaments for Christmas one year, and every time we ate Subway sandwiches or made our own subs at home we would politely request “extra extra pickles please!” The pickle love is real.

Why am I sharing all of this with you as I introduce a Vegetarian Antipasto Salad recipe?

Antipasto (the plural is Antipasti…yep, I had to look that up because I was unsure of the difference between the two) traditionally contains olives, artichoke hearts, pickled vegetables and LOTS of vinegar (one of the key ingredients in pickles).

So no, my Vegetarian Antipasto Salad does not actually contain pickles (but I bet tossing a few in wouldn’t be a bad idea…), but it has that salty, vinegar taste that my family and I love!

Low FODMAP Vegetarian Antipasto Salad #lowfodmap #vegan #glutenfree #dairyfree

Vegetarian Antipasto Salad Tips

My Vegetarian Antipasto Salad is a great dish to bring to a cookout or family gathering because the flavors go well with just about anything and it is so easy to toss together. Essentially, you chop a few things, stir them together in a large bowl, whisk together the dressing, then toss it all together. This is delicious fresh, but it also tastes great the next day after all the flavors have had a chance to meld together.

This dish is naturally gluten free, dairy free, plant-based and free of the top 8 major allergens. It is also low FODMAP, making it delicious and pleasing to lots of different people!

Low FODMAP Vegetarian Antipasto Salad #lowfodmap #vegan #glutenfree #dairyfree

Low FODMAP Vegetarian Antipasto Salad #lowfodmap #vegan #glutenfree #dairyfree

How to Serve Vegetarian Antipasto Salad

Traditionally antipasto salad is the first course in Italian food culture, so this could be set out as part of the appetizer spread. My favorite way to serve this is with the main meal as a side dish!

Nutrition

Let’s take a look at the nutrition of the ingredients in this Vegetarian Antipasto Salad:

  • Artichoke Hearts: artichokes are naturally high in fiber and vitamins like Vitamin C, Vitamin K, Folate, Phosphorus, and Magnesium. They are also very high in antioxidants.
  • Tomatoes: Tomatoes are rich in the antioxidant lycopene, which has been studied quite a bit for its health benefits. Tomatoes are also extremely hydrating.
  • Bell Pepper: Bell peppers are an excellent source of Vitamin C as well as water, Vitamin B6, Vitamin K1, Potassium, Folate, Vitamin E, Vitamin A and antioxidants.
  • Olives: Olives contain monounsaturated fatty acids, just like olive oil linking them to decreased inflammation, heart health and they have haver cancer protective properties.
  • Capers: Capers contain an abundance of antioxidants.
  • Olive Oil: Olive oil is rich in monounsaturated fatty acids like the olive!

Low FODMAP Vegetarian Antipasto Salad #lowfodmap #vegan #glutenfree #dairyfree

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Low FODMAP Vegetarian Antipasto Salad #lowfodmap #vegan #glutenfree #dairyfree

Vegetarian Antipasto Salad


  • Author: Tara Deal Rochford
  • Prep Time: 10 minutes
  • Total Time: 10 minutes
  • Yield: 4-6 servings 1x

Description

A vegetarian twist on an Italian classic, Vegetarian Antipasto! Perfect as a starter or side dish.


Scale

Ingredients

1 cup diced green onion tops

¼ cup artichoke hearts, drained and chopped

½  cup sun dried tomatoes, chopped

1 cup chopped bell pepper 

½ cup sliced kalamata or black olives

½ cup sliced green olives

8 oz cherry tomatoes, halved

¼ cup capers, drained

¼ cup fresh chopped parsley

For the dressing:

¼ cup olive oil 

¼ cup red wine vinegar or white wine vinegar

1 teaspoon dried oregano

¼ teaspoon salt 

Pinch pepper


Instructions

In a large bowl, combine all ingredients for the salad (minus the dressing ingredients). Stir to combine.

In a smaller bowl, whisk together the olive oil, vinegar, oregano, salt and pepper. Pour over the mixed, chopped vegetables and toss to coat.

Serve immediately or refrigerate and store until ready to serve.


Notes

This recipe has not been tested for FODMAP content, but all ingredients are used in low FODMAP amounts according to the Monash University app. 

This recipe tastes great when served immediately or after marinating in the fridge for 30+ minutes. For leftovers: cover and store in the refrigerator for up to 4 days.

  • Category: salad, side dish
  • Cuisine: italian

Nutrition

  • Serving Size: 1/4 of recipe
  • Calories: 220.3
  • Sugar: 6.6 g
  • Sodium: 779.7 mg
  • Fat: 18.5 g
  • Carbohydrates: 13.3 g
  • Fiber: 4.9 g
  • Protein: 3 g

Keywords: low fodmap, gluten free, dairy free, vegan, vegetarian, antipasto salad, antipasto, salad, side dish

Low FODMAP Vegetarian Antipasto Salad #lowfodmap #vegan #glutenfree #dairyfree

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