Eating Light? The Seven Best Italian Salads for Your Summer Meals

Make These Refreshing and Seasonally Inspired Salads.

Summer is here, and the less time spent in a hot kitchen, the better. To keep cool, Italians rely on fresh seasonal produce, often combined with grains, rice, and bread, to make summer salads the centerpiece of pranzo (lunch) and cena (dinner). You'll love these salads for their hassle-free preparation, gorgeous color, versatility, and nutritional satisfaction. We've included classics, such as Caprese Salad and the day-old bread salad, called Panzanella, along with five more for your weekday meal repertoire.

INSALATA CAPRESE

This summer classic appeared on the menu at the luxury Hotel Quisisana in Capri in the 1930s. Its secret lies in using excellent-quality fresh mozzarella and tomatoes that are just ripe enough to retain a firm structure yet still release their juices. The fresh mozzarella will release its milk and mingle with the "tomato water" and drizzles of olive oil to create the Caprese salad "dressing."

ANTIPASTO SALAD

Create a fresh, nutrient-rich leafy greens base, such as chopped kale or spinach, and garden herbs. Then add vegetables, meats, and cheese. Top with roasted peppers, zucchini, or eggplant sott'oli (grilled vegetables preserved under olive oil). Then add cubed hard salami, chunks of provolone, olives, jarred pickled peppers, or giardiniera for tang. Make an easy, bright vinaigrette by whisking fresh lemon juice, Dijon mustard, honey, olive oil, and a splash of white wine vinegar. Pour over the salad and toss. If you want, ditch the lettuce base, and opt for cold, cooked fusilli pasta to make an "antipasto" pasta salad for a pool party.

TUSCAN-STYLE PANZANELLA

The Italians never let a crumb of bread go to waste, and in Tuscany, where unsalted bread is a tradition, they have a way with day-old loaves: dried hunks of crusty bread are moistened briefly in a 1:1 ratio of white wine vinegar and water, then tossed with fresh beefsteak, plum, or cherry tomatoes, sliced red onion, sea salt, and drizzles of olive oil. Another option is to use canned cherry tomatoes (be sure to add the juices) and add crisp cucumbers. Boost the protein by adding a can of tuna in olive oil or cannellini beans. If you don't have day-old bread, use friselle — hard, toasted bread rounds from Puglia — sold pre-packaged at Italian bakeries. Friselle makes an excellent base for a summer tomato bruschetta too! Give them a quick rinse under water to soften them; add olive oil, salt, and your topping.

INSALATA DI RISO

Rice salad variations are summer staples in Italy. One classic preparation is to blend cooked, cooled al dente long grain rice with capers, olives, pickles, giardiniera (pickled vegetable blend), and cubes of hot dogs. Use the same concept and make a lighter "Risi e Bisi" —a cold rice salad of sweet peas and fresh garden herbs drizzled with fresh lemon juice and olive oil. Add cherry tomatoes, cucumbers, and tender corn kernels off the cob. Swap the rice for nutty, toothsome farro, quinoa, or brown rice.

SICILIAN-STYLE BLOOD ORANGE SALAD

True blood oranges grow in the Catania region of Italy in the volcanic-rich soil of Mt. Etna. Their crimson color and juicy tart flavor are paired with thinly shaved raw fennel and dressed with olive oil and fresh cracks of black pepper in a classic Sicilian salad. If you’re feeling inspired, consider adding your own combination of slivered pistachios, almonds, goat cheese, or shaved parmesan.

CHICKPEA, SHRIMP, AND MINT SALAD

Chickpeas are a staple in Italian soups, but they are lovely served cold as a base for a salad. Combine drained and thoroughly rinsed canned chickpeas with halved cherry tomatoes, arugula, drizzles of excellent olive oil, sea salt, and fresh, finely chopped mint. Add grilled, chilled shrimp, and toss to combine. Add avocado for a bit of richness, and toasted pine nuts, or almonds for a toasty crunch, if you wish.

EGGPLANT CAPONATA

Caponata, an Italian vegetable relish with sweet and sour notes from the addition of golden raisins, capers, and olives, makes excellent use of summer's bounty of eggplant, yellow and green zucchini, peppers, and onions. The secret? Make sure you sauté the eggplant separately to retain its texture; otherwise, it turns to mush. Avoid recipes that call for one-pan cooking! Enjoy eggplant caponata cold, pairing it with rustic bread, and mozzarella for a light summer dinner. Or add it to a base of leafy greens for lunch or spoon it over bread to make "caponata toast." Caponata keeps for days in the refrigerator, and the longer it sits, the deeper the flavor.