Tomato Feta Salad with Microgreens

Bright, flavorful, and packed with nutrients, this tomato feta salad with microgreens is an ideal side dish for any occasion. It’s not just delicious; it’s also a powerhouse of essential nutrients, including protein, healthy fats, fiber, vitamins, and minerals. With a few simple preparation tips, this tomato salad can be a healthy choice even for those who are sensitive to nightshades or following a low-lectin diet.

Is This Tomato Feta Salad Healthy?

Tomatoes are a whole food, so they are generally considered healthier than processed alternatives. However, as members of the nightshade family, tomatoes can have inflammatory effects on some people.

The skins and seeds of tomatoes contain lectins—defensive proteins found in certain plants—that can irritate the digestive system and potentially contribute to a leaky gut. But don’t worry; there are ways to prepare vegetables (technically fruits) from the nightshade family to reduce their lectin content.

Personally, I’ve followed a low-lectin diet for over seven years, and it has greatly benefited my health. That said, when tomatoes are in season, and I can pick them ripe from the vine, I can’t resist enjoying them. Tomatoes have always been one of my favorite foods, especially paired with cheese.

Growing up in Romania, a tomato and cheese salad was our quintessential summer meal.

However, the tomatoes I enjoyed in my childhood were seasonal, homegrown, and picked at peak ripeness. If you’ve ever grown your own tomatoes, you know the difference. The aroma and flavor of vine-ripened tomatoes are incomparable to the perfectly round, red, shiny ones found in supermarkets.

To make tomatoes a truly nutritious addition to your diet, consider the following tips:

• Eat Them in Season: Enjoy tomatoes in moderation during their natural season (August and September in the Northern Hemisphere), and if possible, pick them ripe from the vine or buy them from a local farmers market. Most supermarket tomatoes are picked green and artificially ripened, which affects their flavor and nutritional content.
• Peel and Deseed Them: Removing the skins and seeds of tomatoes will reduce lectins and make them easier on the digestive system.
• Choose the Right Variety: Opt for meaty varieties with fewer seeds, such as heirloom tomatoes, which are ideal for salads.

Not only does peeling and deseeding enhance the nutritional value of tomatoes, but it also improves the texture and flavor of this salad. I love my tomato knife for this job! This small serrated knife is also great for avocado and citrus.

Nutritional Value of This Salad

Some nutritionists caution against the high-calorie content of tomato feta salad. This salad has approximately 200 calories per serving, but it also provides 5 grams of protein, plenty of minerals and vitamins, and fiber.

Pairing tomatoes with a fatty cheese and a simple vinaigrette made from red wine vinegar and high-quality extra virgin olive oil is an excellent way to incorporate these essential nutrients into your meal.

This combination provides healthy fats (including MCTs from sheep and goat cheese), protein, and a wealth of vitamins and minerals like Vitamins A, C, B, and K, along with zinc and magnesium. When you add broccoli and arugula (or rucola) microgreens, you elevate this ordinary salad into a superfood.

For more information about the benefits of broccoli microgreens, check out this article.

You can find an estimated nutritional overview of this tomato feta salad with microgreens after the recipe card.

Ingredients

• 3-4 large heirloom tomatoes (approximately 800 grams total)
• 100 grams of feta cheese, crumbled
• 1 shallot, finely sliced (red onion can be used, but it’s a bit stronger)
• 2 generous handfuls of microgreens (broccoli and arugula)
• 1 tablespoon unfiltered wine vinegar
• 3 tablespoons extra virgin olive oil
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper

Instructions

Prepare the Tomatoes: Peel and deseed the tomatoes, then chop them into bite-sized pieces. Arrange the chopped tomatoes on a serving platter.

Assemble the Salad: Evenly distribute the finely sliced shallot over the tomatoes. Sprinkle the crumbled feta cheese on top and gently toss the ingredients together.

Make the Dressing: In a small jar, combine the wine vinegar, olive oil, salt, and freshly ground black pepper. Shake well until the dressing is emulsified.

Dress the Salad: Drizzle the dressing over the salad and toss gently to coat.

Finish and Serve: Top the salad with the broccoli and arugula microgreens. Serve immediately as tapas or a side dish. You can additionally season it with salt and pepper if necessary.

How to Serve This Tomato Feta Salad with Microgreens

We love this salad recipe for breakfast, lunch, and dinner. It’s perfect with fried or scrambled eggs in the morning, as a vibrant and nutritious tapas dish for a Mediterranean-themed gathering or party, or as a light side dish to your favorite protein. We love it with our Herb-Infused Grilled Spatchcock Chicken.

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