A tri colour salad, also known as tricolor salad, is a hearty and delicious salad made with a variety of fresh vegetables in three colours – green, white and red. This salad makes for a refreshing appetizer or can be had as a meal in itself. The visual appeal of the tricoloured vegetables makes this salad a great dish to serve at potlucks, parties or family dinners. Read on to learn more about tri colour salad and how to make it.
Origin of Tri Colour Salad
The origins of tri colour salad can be traced back to the early 20th century in Italy. The Italian flag consists of three vertical stripes – green, white and red. It is believed that this inspired the creation of the classic Italian tri colour salad or insalata tricolore. The three colours were meant to represent the Italian flag. This hearty salad allowed people to enjoy a nutritious dish while also celebrating their patriotism and nationalism.
The classic Italian tricolore salad contains tomatoes (red), mozzarella (white) and basil (green). However, over the years, many variations of the salad have evolved which include other vegetables like bell peppers, radish, cucumber, fennel, celery, carrots, cabbage etc. The basic template is to use three types of fresh chopped vegetables in the three colours.
Benefits of Tri Colour Salad
Here are some of the key benefits of tri colour salad:
1. Nutritious
Tri colour salad packs a nutritious punch as it includes a variety of fresh vegetables like tomatoes, peppers, carrots, cabbage, cucumber etc. Each of these vegetables provides important vitamins, minerals and antioxidants needed for good health. Consuming this salad regularly improves your overall nutrient intake.
2. High in Fiber
The assortment of vegetables in tri colour salad provides a good dose of dietary fiber. This promotes good digestion and gut health. The fiber also helps reduce cholesterol levels.
3. Hydrating
The high water content in the fresh vegetables keeps you hydrated. This salad can be quite filling while also providing hydration, making it ideal for summer meals.
4. Weight Loss Friendly
The low calorie and high fiber content of this salad makes it perfect for those looking to lose weight or maintain a healthy weight. The bulk from the vegetables keeps you feeling full for longer.
5. Boosts Immunity
The wide array of veggies provides ample vitamins A, C, K and antioxidants that can give your immune system a boost.
6. Anti-inflammatory
Certain veggies used like tomatoes and cabbage have anti-inflammatory properties that can help reduce inflammation in the body.
Types of Vegetables Used
Tri colour salads are highly customizable so you can use a wide variety of fresh vegetables in green, red and white colour. Some popular options include:
Green vegetables:
- Lettuce
- Spinach
- Arugula
- Cabbage
- Celery
- Cucumber
- Green peppers
- Green beans
- Avocado
- Zucchini
- Green olives
- Peas
- Fresh herbs like basil, parsley, cilantro
Red vegetables:
- Tomatoes
- Radishes
- Red cabbage
- Beets
- Red bell peppers
- Cherry tomatoes
White vegetables:
- Cauliflower
- Mushrooms
- Onions
- Fennel
- Garlic
- Potatoes
- Parsnips
- Turnips
- Shallots
- Corn
- Artichokes
Dressing Options
The dressing plays a key role in adding flavor to the tri colour salad. Some popular dressing options include:
Vinaigrettes:
- Balsamic vinegar
- Red wine vinegar
- White wine vinegar
- Rice vinegar
- Apple cider vinegar
Oils:
- Olive oil
- Avocado oil
- Walnut oil
- Pumpkin seed oil
Other flavorings:
- Dijon mustard
- Honey
- Lemon juice
- Garlic
- Salt
- Pepper
- Fresh herbs
You can make simple vinaigrettes by combining vinegar, oil, mustard, salt and pepper. Blue cheese, ranch, caesar and italian dressings also pair well with tri colour salads.
How to Make Tri Colour Salad
Here are step-by-step instructions for making tri colour salad at home:
- Pick vegetables: Choose at least 1 green, 1 red and 1 white vegetable. Pick vegetables in season for best flavor.
- Wash and chop: Thoroughly wash the vegetables. Chop them into bite-sized pieces and add to a large salad bowl.
- Add protein (optional): You can add chickpeas, chicken, paneer, eggs, cheese etc. for extra protein.
- Make dressing: Whisk together oil, vinegar, mustard, herbs and seasonings to make dressing.
- Toss and serve: Pour the dressing over the salad. Toss well to coat. Top with nuts or croutons if desired. Serve immediately.
Tips:
- Use fresh in-season produce for maximum flavor
- Chop the veggies to a uniform size for an even bite
- Don’t overdress the salad. Start with 2-3 tablespoons of dressing
- Add dressing just before serving to avoid soggy salad
- Store leftovers in an airtight container and refrigerate
Healthy Tri Colour Salad Recipes
1. Classic Italian Tri Colour Salad
This easy tri colour salad has the classic Italian flavours of tomato, mozzarella and basil. It’s drizzled with a simple balsamic vinaigrette.
Ingredients:
- 2 cups cherry tomatoes, halved
- 1 cup bocconcini or mozzarella balls
- 1 cup fresh basil leaves
- 1/4 cup balsamic vinegar
- 1/3 cup extra virgin olive oil
- 1 clove garlic, minced
- Salt and pepper to taste
Instructions:
- In a salad bowl, combine the tomatoes, bocconcini and basil.
- In a small bowl, whisk together the balsamic vinegar, olive oil, garlic and salt-pepper.
- Pour dressing over the salad and toss gently to coat.
- Serve immediately.
2. Mexican Tri Colour Salad
This salad boasts the festive flavours of Mexico with colourful veggies and a zesty lime vinaigrette.
Ingredients:
- 2 cups shredded green cabbage
- 1 avocado, diced
- 1 cup canned black beans, rinsed and drained
- 1 cup fresh corn kernels
- 2 tomatoes, diced
- 1/2 cup cilantro, chopped
- 1 lime, juiced
- 2 tbsp olive oil
- 1 tsp chili powder
- Salt and pepper to taste
Instructions:
- In a salad bowl, combine the cabbage, avocado, black beans, corn, tomatoes and cilantro.
- In a small bowl, whisk together the lime juice, olive oil, chili powder and salt-pepper.
- Pour dressing over salad and toss to coat evenly.
- Serve immediately.
3. Thai Tri Colour Salad
Crunchy veggies, tangy lime dressing and toasted peanuts give this Thai inspired salad a balance of flavors and textures.
Ingredients:
- 2 cups shredded napa cabbage
- 1 cup julienned carrots
- 1 red bell pepper, julienned
- 1⁄4 cup chopped cilantro
- 1⁄4 cup toasted peanuts
- Dressing:
- 3 tbsp peanut oil
- 2 tbsp lime juice
- 1 tbsp soy sauce
- 1 tsp sesame oil
- 1 tsp honey
- 1 garlic clove, minced
Instructions:
- In a salad bowl, combine the cabbage, carrots, bell peppers and cilantro.
- In a small bowl, whisk together the dressing ingredients.
- Drizzle the dressing over the salad and toss to coat.
- Top with toasted peanuts.
- Serve immediately.
4. Mediterranean Tri Colour Salad
Chickpeas, feta, tomatoes, cucumber and olives give this Mediterranean salad a delicious mix of textures and flavors.
Ingredients:
- 3 cups mixed greens
- 1 can chickpeas, rinsed and drained
- 1 cucumber, chopped
- 1 cup cherry tomatoes, halved
- 1/2 cup kalamata olives, pitted and halved
- 1/2 cup crumbled feta cheese
- Dressing:
- 3 tbsp olive oil
- 2 tbsp red wine vinegar
- 1 tbsp lemon juice
- 1 tbsp oregano
- 1 garlic clove, minced
Instructions:
- In a salad bowl, combine the mixed greens, chickpeas, cucumber, tomatoes and olives.
- In a small bowl, whisk together the dressing ingredients.
- Pour dressing over the salad and toss gently to coat.
- Top with crumbled feta cheese.
- Serve immediately.
Storing and Serving Tri Colour Salad
Storage Tips
- Store salad greens and hardy veggies like carrots, peppers separately from delicate tomatoes, cucumbers etc. The latter tend to get soggy.
- If adding meat, store it separately and add just before serving.
- Dress the salad just before serving.
- Leftovers can be stored in airtight containers for 2-3 days.
Serving Suggestions
- Tri colour salad makes a great starter, side dish or light meal
- Garnish with nuts, seeds or croutons for crunch
- Add grilled chicken, paneer, or quinoa to make it a hearty lunch or dinner
- Pair it with crusty garlic bread or dinner rolls
- Enjoy it as a healthy, portable lunch box option
Here is a simple table summarizing the key points about tri colour salad:
| Origins | Inspired by colours of Italian flag |
|---|---|
| Benefits | Nutritious, high fiber, hydrating, weight loss friendly, boosts immunity, anti-inflammatory |
| Vegetables Used | Green: Lettuce, spinach, celery, cucumber etc. Red: Tomatoes, radish, beets, red peppers etc. White: Cauliflower, mushrooms, onions, potatoes etc. |
| Dressing Options | Vinaigrettes, oils like olive oil, flavorings like mustard, lemon, garlic etc. |
| Serving Suggestions | As starter, side dish, lunch, garnish with nuts or croutons, pair with bread or chicken |
Conclusion
Tri colour salad is a hearty and healthy mix of fresh vegetables in three colours. Native to Italy, it is now popular around the world due to its great flavor and nutrition. Feel free to pick your favorite green, red and white vegetables and whip up this easy, crowd-pleasing salad. The vibrant medley of colours and textures makes it a perfect addition to any meal. Make this salad a regular part of your diet to benefit from all the vitamins, minerals and antioxidants. Use the recipes and tips provided above to whip up a delicious tri colour salad right at home.