Low FODMAP Caprese Salad
This Italian salad’s original name is Insalata Caprese, which translates as “salad from Capri”. Caprese salad almost doesn’t need a recipe.
It is really just an assembled salad of sliced tomatoes, fresh mozzarella and fresh basil. So why a recipe?
Mostly to encourage you to make this amazing (and amazingly simple) salad and to offer guidance as to low FODMAP portions.
It’s All About The Ingredients
At FODMAP Everyday® we take our ingredients seriously. Robin even maintains a garden for us to cook from! This recipe, as with any recipe that has so few ingredients, truly demands the best ingredients.
Make this when tomatoes and basil are at their best – which happen to be at the same time in mid and late summer.
You could use a Garlic-Infused Olive Oil but we actually like this with a simple extra-virgin olive oil. You can vary the result by choosing a buttery olive oil or on another occasion a peppery olive oil.
There are so many wonderful oils to choose from and all extra-virgin olive oil is low FODMAP.
Stick to the Original – or Go Rogue
The salad originated in the 1950s at the Trattoria da Vincenzo in Capri. The original mozzarella called for was always fior di latte, or cow’s milk mozzarella, never buffalo milk mozzarella. And the salad was always simply dressed with olive oil – and only olive oil.
You might see versions drizzling vinegar on top, often balsamic. Classicists will say that any vinegar will overpower the delicate dairy flavor of the cheese – but some of you might like it. Balsamic vinegar is low FODMAP in 1 tablespoon (Australian) amounts (42 g), so go for it, if you like.
And the prep time? Maybe 5 minutes!
And for a general article, check out Tomatoes & Tomato Products for the FODMAPer.
Caprese Salad - the classic combo of juicy tomatoes, basil with fresh mozzarella with a drizzle of olive oil - happens to be low FODMAP. Five minute preparation and elegant enough for a party.
- 2 pounds (910 g) vine-ripened beefsteak tomatoes, (about 4 large tomatoes)
- 1 pound (455 g) fresh mozzarella
- 1/3 cup (5 g) lightly packed fresh basil leaves
- 2 tablespoons Extra-virgin olive oil
- Kosher salt
- Freshly ground black pepper
Slice the tomatoes crosswise about 1/4-inch (6 mm) thick. Slice the mozzarella 1/4-inch (6 mm) thick as well.
Arrange the tomatoes, mozzarella and basil leaves in an overlapping fashion on a big serving platter, using images for inspiration. Drizzle with olive oil and season lightly with salt and pepper. Serve immediately.
- This salad is ALL about the high quality of your ingredients. Only make this when you can source perfectly ripe tomatoes and impeccably fresh basil.
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.