Leek onion salad
Leek Onion Tomato Salad: A Traditional Valencian Mediterranean Dish
Salads are my go-to when I need a quick, healthy meal, and this Leek Onion Tomato Salad is a perfect example of why I love them so much! As a nutritionist rooted in the traditions of Valencian cuisine, I’m excited to share this traditional Mediterranean dish that’s been a staple in my family for generations. Originating from the farming communities of Valencia, Spain, this salad celebrates simple, fresh ingredients like tomatoes, leeks, onions, olives, and olive oil—a true embodiment of the Mediterranean diet. It’s a low-carb, gluten-free option that’s endlessly versatile, whether served cold, warm, or hot, and can be customized with proteins, dairy, or nuts.
Let’s explore the recipe, its nutritional benefits, and how to make this healthy salad that’s both delicious and deeply cultural!
Why This Salad Is a Healthy Choice
Salads are the ultimate versatile dish, allowing you to mix and match vegetables, greens, proteins, fruits, dairy, nuts, and more to create a balanced meal. This Leek Onion Tomato Salad, a classic from Valencian cuisine, reflects the simplicity of traditional farming life, where dishes were made with whatever was fresh from the garden. Here’s why it’s a standout:
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Low-Carb: ~5g carbs per serving, perfect for keto diets.
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Gluten-Free: Naturally gluten-free, safe for celiacs or gluten-sensitive individuals.
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Mediterranean Diet: Features olive oil, vegetables, and optional salted fish, aligning with heart-healthy principles.
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Keto-Friendly: High in healthy fats from olive oil, low in carbs.
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Quick and Easy: Ready in under 20 minutes with minimal prep.
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Nutrient-Dense: Packed with fiber, vitamins, and antioxidants for overall wellness.
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Cultural Significance: A traditional Valencian dish that celebrates simple, wholesome ingredients.
This salad proves you don’t need much to eat healthy and well—a few fresh ingredients and a good drizzle of extra virgin olive oil are all it takes to create a satisfying meal.
This leek onion tomato salad is a low-carb, Mediterranean dish that celebrates the simplicity of traditional Valencian cuisine.
Nutritional Benefits of Key Ingredients
This salad is a nutritional powerhouse, with each component contributing to a balanced, low-carb dish.
Tomatoes (e.g., Raf or Muchamiel Varieties)
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Low-Carb: 4g carbs per 100g, keto-friendly.
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Low-Calorie: 18 kcal per 100g, ideal for weight management.
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High Fiber: 1g per 100g, supporting digestion.
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Antioxidant-Rich: High in lycopene, vitamin C, and vitamin A for heart health, immunity, and skin health.
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Potassium Source: Helps regulate blood pressure.
Leeks
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Low-Carb: 14g carbs per 100g (used in small amounts, ~2g carbs in salad), keto-friendly.
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Low-Calorie: 31 kcal per 100g, supporting weight control.
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High Fiber: 2g per 100g, aiding digestion.
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Nutrient-Dense: Rich in vitamin K, vitamin A, and folate for blood clotting, vision, and cell growth.
Onions
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Low-Carb: 9g carbs per 100g (used sparingly, ~1g carbs in salad), keto-friendly.
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Low-Calorie: 40 kcal per 100g, ideal for weight management.
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Antioxidant-Rich: Contains quercetin, which reduces inflammation and supports heart health.
Olives
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Low-Carb: 6g carbs per 100g, keto-friendly.
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Healthy Fats: Monounsaturated fats support heart health.
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Antioxidant Properties: Rich in polyphenols to reduce oxidative stress.
Extra Virgin Olive Oil
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Low-Carb: 0g carbs, keto-friendly.
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Healthy Fats: Monounsaturated fats reduce “bad” cholesterol and support heart health.
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Antioxidant-Rich: High in polyphenols and vitamin E for anti-inflammatory benefits.
Optional Add-Ins (Fresh Cheese, Salted Fish)
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Fresh Cheese (e.g., Mozzarella): Adds protein (7g per 50g) and calcium (~250mg per 50g).
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Salted Fish (e.g., Tuna Jerky): Provides protein (20g per 50g) and omega-3s for heart health.
These ingredients make the salad low-carb, gluten-free, Mediterranean, and nutrient-dense, offering a dish that’s as healthy as it is flavorful.
With tomatoes, poached leeks, olives, and olive oil, it’s a gluten-free, nutrient-dense option packed with antioxidants and healthy fats.
Leek Onion Tomato Salad Recipe
This recipe is a modern take on the traditional Valencian tomato salad, incorporating leeks poached with white wine for added depth. It’s simple to prepare and can be customized to suit your dietary needs.
Ingredients (Serves 2)
Salad Base
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2 medium tomatoes (Raf or Muchamiel varieties, ~200g, sliced into wedges)
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1 small leek (white and light green parts, ~50g, julienned)
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½ small onion (~50g, julienned)
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2 tbsp white wine (for poaching)
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¼ cup (40g) olives (your choice, e.g., green or black)
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1 tbsp capers (or caper berries, gherkins, or pickled onions)
Optional Add-Ins
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50g fresh cheese (e.g., mozzarella balls or crumbled feta)
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30g salted fish (e.g., tuna jerky, chopped; optional for traditional flavor)
Dressing
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2 tbsp extra virgin olive oil
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Salt to taste
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Optional: 1 tsp apple cider vinegar or lemon juice for brightness
Instructions
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Poach the Leek and Onion: Heat a small pan over medium heat. Add the julienned leek and onion, then pour in 2 tbsp white wine. Cook for 5-7 minutes, stirring occasionally, until softened and fragrant. Set aside to cool slightly.
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Prepare the Tomatoes: Slice the tomatoes into wedges and arrange them on a serving platter or in a large bowl.
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Assemble the Salad: Add the poached leek and onion mixture on top of the tomatoes. Scatter the olives and capers evenly over the salad. If using, add the fresh cheese and salted fish for extra protein and flavor.
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Dress the Salad: Drizzle with 2 tbsp extra virgin olive oil, sprinkle with salt to taste, and add a splash of apple cider vinegar or lemon juice for brightness (if desired). Toss gently to combine.
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Serve: Serve immediately as a main dish, side, or part of a tapas spread. Enjoy cold, warm, or at room temperature, depending on your preference.
Ready in under 20 minutes, this versatile salad can be enjoyed as a main dish, side, or tapas with endless customizations.
Tips for Success
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Tomato Choice: Use firm varieties like Raf or Muchamiel for the best texture; they hold up well in salads.
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Keto-Friendly: Omit salted fish if carbs are a concern (some varieties may have added sugars), and keep portions of tomatoes moderate.
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Vegan Option: Skip the cheese and salted fish; add nuts like almonds or walnuts for crunch.
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Flavor Boost: Add fresh herbs like basil or parsley for a Mediterranean touch.
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Make Ahead: Prep the poached leek and onion in advance and store in the fridge for up to 2 days. Assemble the salad just before serving.
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Storage: Store leftovers in an airtight container in the fridge for up to 1 day. The tomatoes may release water, so it’s best enjoyed fresh.
Why This Salad Shines
This Leek Onion Tomato Salad is a low-carb, gluten-free, Mediterranean dish that celebrates the simplicity of Valencian cuisine with fresh, wholesome ingredients. The combination of tomatoes, poached leeks and onions, olives, capers, and a drizzle of extra virgin olive oil creates a nutrient-dense salad that’s packed with fiber, antioxidants, and healthy fats. It’s a keto-friendly option that’s perfect as a main dish, side, or tapas, offering a taste of tradition with every bite. With minimal prep time, you’ll have a healthy, delicious meal that honors the roots of the Mediterranean diet.
More Healthy Salad Recipes
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Spinach Pomegranate and Feta Salad: A vibrant, low-carb option.
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Arugula, Avocado and Cod Salad: A protein-packed Mediterranean dish.
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Pear and Blue Cheese Salad: A sweet-savory combo.
The Leek Onion Tomato Salad is a low-carb, gluten-free, Mediterranean dish that brings the flavors of Valencian cuisine to your table with minimal effort. Made with tomatoes, poached leeks and onions, olives, capers, and a drizzle of extra virgin olive oil, it’s a nutrient-dense option that supports heart health, digestion, and overall wellness.
Whether you’re enjoying it as a main dish, a side, or part of a tapas spread, this keto-friendly salad is a delicious way to embrace the Mediterranean diet.
Do you love salads as much as I do? What’s your favorite way to prepare them? Share your thoughts in the comments and explore more healthy salad recipes on our site.
Toss together this salad, savor the flavors, and enjoy a taste of tradition!
Cheers!