This Caprese Salad with Microgreens is a twist on the traditional Italian Caprese Salad. I just love incorporating microgreens. And, with the addition of flax seeds, chia seeds and hemp seeds, aka "super seeds", it makes this salad a healthier alternative.
I love experimenting with classic recipes and making creative variations, sometimes healthier versions of the originals. One of my personal favorite is my take on the traditional Russian salad, Olivier - Olivier Salad with Cucumbers. Another one is the classic Canadian dish, Poutine – Healthier Oven-Baked Poutine.
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Why this recipe works
- Nutritious: Nutritious microgreens and super seeds make this Caprese salad a healthier option.
- Creative: It's definitely not a traditional Caprese salad. If you are serving this to guests, they will be pleasantly surprised with this version.
- Quick and simple: Like this Arugula and Spinach Salad, this salad takes very little effort and just about 15 minutes to make! It's is all about simplicity and showcasing the natural flavors of the ingredients.
Ingredients
- Microgreens: I call microgreens "the new trend in nutrition" :). They are loaded with nutrients and are high in antioxidants. They are "small greens" that are harvested before they grow into full-sized vegetables or herbs. I used broccoli microgreens in this recipe, but there is such a big variety. You can usually find microgreens at your local grocery store and they can include arugula, beets, chard, kale, cilantro, dill, and many other vegetable and herb varieties, including a rainbow blend, which I used in this Microgreen Pesto Recipe. If you're looking for more microgreens recipes, you should also try this Pear and Fennel Salad with microgreens.
- Seeds: I use hemp, flax, and chia seeds. The trilogy seeds mix! They're rich in fiber, Omega 3's, magnesium, and other vitamins and minerals.
- Mozzarella Cheese: choose a soft Mozzarella ball packed in water.
- Tomatoes: Choose ripe, red tomatoes. Heirloom beefsteak tomatoes work well. But you can use any ripe tomato. It's best to choose tomatoes that can be sliced into similar-sized rounds as the Mozzarella cheese rounds.
*** for the full ingredient list and quantities see the recipe card at the end of this post
Substitutions and variations
- Seeds: you can also use sesame seeds, sunflower seeds, pumpkin seeds
- Fresh Basil Leaves: Like in these Empanada Caprese, asil leaves add that traditional Caprese salad flavor and fragrance to the dish. You can add fresh leaves in addition to the microgreens.
- Pomegranate seeds: drizzle a little bit of pomegranate seeds as a final touch, to garnish. The deep red color looks pretty over the microgreens. Plus, like in our Mango and Pomegranate Salad, it adds a little tart and sweet flavor.
Preparation
STEP 1: Prepare microgreens salad
In a medium mixing bowl mix together the microgreens, the seeds, olive oil, and balsamic vinegar.
STEP 2: Prepare mozzarella
Slice the mozzarella into approximately 1/4 inch thick rounds and place on a paper towel to pat dry
STEP 3: Slice tomatoes
Slice the tomatoes into approximately 1/4 inch thick rounds and place on a paper towel to pat dry
STEP 4: Assemble
When ready to serve, arrange the cheese slices, then tomato slices, then some microgreens on a serving platter, alternating them. Sprinkle salt over the salad and drizzle with balsamic glaze (optional). Serve immediately.
Top Tips
- Choose Ripe Tomatoes: Use ripe (but not overly ripe), tomatoes for the best flavor. If possible, pick tomatoes that are in season for optimal taste.
- Serve Fresh: Caprese salad is best enjoyed immediately after assembly to maintain the freshness and texture of the ingredients. Don't prepare it too far in advance.
- To prevent excess moisture in your salad, be sure to gently blot each slice of Mozzarella cheese with a paper towel before assembling the dish.
Frequently Asked Questions
Caprese salad is traditionally made with fresh Mozzarella cheese, tomatoes, fresh basil leaves, and some salt. It is then drizzled with extra virgin olive oil. Some people like to add a drizzle of balsamic vinegar for a slightly tangy and sweet contrast.
No, Caprese salad and bruschetta are two distinct Italian dishes, although they do share some similarities. Both dishes use fresh basil and tomatoes, extra virgin olive oil, and, sometimes, balsamic vinegar. But, the primary difference between the two is that Caprese salad is a cold salad made with tomatoes, mozzarella, and basil while bruschetta is an appetizer made with toasted bread and topped with a variety of ingredients, including tomatoes.
Here are some common reasons why your Caprese salad might be watery:
Tomatoes: Overly ripe tomatoes release more moisture. Also, if you slice your tomatoes too thinly or unevenly, they can release excess juice into the salad.
Mozzarella Moisture: Fresh mozzarella cheese can sometimes be quite moist. Make sure to pat it dry with a paper towel before assembling the salad.
Excessive Olive Oil and or Balsamic Vinegar: using too much can lead to an overly liquid salad.
Seasoning: Salt can draw moisture out of tomatoes. So if you use salt, make sure to season your salad just before serving.
If you notice excess moisture in your salad, you can gently drain it to minimize the liquid on the plate.
Serving suggestions
Serve Caprese salad on individual plates. This allows each guest to enjoy their portion without disturbing the arrangement. Or, arrange the mozzarella, tomato slices, and microgreens in an alternating pattern on a large serving platter. This is a classic and visually appealing way to present the salad.
Serve the salad with a meat dish, like these Super Easy Sautéed Chicken Thighs or a seafood dish, like our Pan Seared Salmon with Vegetables. Try it with some Easy 3-ingredient Baked Potato Wedges for a complete meal.
Storing suggestions
Storing the salad can be a bit tricky because it's best enjoyed fresh. But if you have leftovers or need to store it for a short period store, the leftover salad in an airtight container in the refrigerator.
If possible, store the tomato slices, mozzarella cheese, and microgreens separately in airtight containers; this helps maintain the freshness and texture of each ingredient. ssemble the salad just before serving.
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Recipe
Caprese Salad With Microgreens
Ingredients
- 2 cups micro greens of your choice
- 1 teaspoon flax seeds
- 1 teaspoon sesame seeds
- 1 tablespoon hemp seeds
- 2 tablespoons extra virgin olive oil
- 1 teaspoon balsamic vinegar
- 12 oz. fresh mozzarella cheese 2 fresh mozzarella balls - at room temperature
- 2-3 large tomatoes beefsteak tomato is best
- salt to taste
- balsamic glaze for drizzling, optional
Instructions
- Prepare the microgreens salad: In a medium mixing bowl mix together the microgreens, the seeds, olive oil and balsamic vinegar.2 cups micro greens, 1 teaspoon flax seeds, 1 teaspoon sesame seeds, 1 tablespoon hemp seeds, 2 tablespoons extra virgin olive oil, 1 teaspoon balsamic vinegar
- Slice the cheese:Slice the mozzarella into 10 slices of approximately 1/4 inch thick rounds and place on a paper towel to pat dry to get rid of any excess moisture12 oz. fresh mozzarella cheese
- Slice the tomatoes:Slice the tomatoes into 10 slices of approximately 1/4 inch thick rounds and place on paper towel to pat dry.2-3 large tomatoes
- Assemble the ingredients:When ready to serve, arrange the cheese slices, then tomato slices, then some microgreens on a serving platter, alternating them. Sprinkle salt over the salad and drizzle with balsamic glaze (optional). Serve immediately.salt
Notes
- Use ripe (but not overly ripe), tomatoes for the best flavor. If possible, pick tomatoes that are in season for optimal taste.
- Caprese salad is best enjoyed immediately after assembly to maintain the freshness and texture of the ingredients. Don't prepare it too far in advance.
- To prevent excess moisture in your salad, be sure to gently blot each slice of Mozzarella cheese with a paper towel before assembling the dish.
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Try to have tomato slices match the size of the mozzarella slices.
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