insalate

Insalate is a category of dishes in Italian cuisine that centers on mixed vegetables, often served raw but sometimes incorporating cooked elements. The term originates from Latin insalata, meaning salted or seasoned foods. In Italian usage, insalata can refer to simple green salads as well as more elaborate combinations that include grains, legumes, cheese, or proteins.

Typical ingredients include lettuce or mixed greens, tomatoes, cucumbers, onions, olives, and various cheeses or eggs. Dressings are usually oil-based, with extravirgin olive oil, vinegar or lemon juice, salt, and pepper. Herbs such as oregano, basil, or parsley may be added to enhance flavor. Salads can be simple or substantial, including variants such as insalata mista, insalata di mare (seafood), insalata di riso, or insalata di pasta. Some preparations are served warm.

Regional and seasonal variations reflect local produce and culinary traditions. Popular examples include insalata caprese (mozzarella, tomatoes, basil), rucola with shaved Parmesan, or tomato and onion salads. In restaurants, insalate are commonly offered as contorno (side dish) or antipasto, and may serve as a light main course, particularly in warm months. Nutritionally, insalate typically provide fiber, vitamins, and minerals; the overall caloric content depends on the ingredients and dressing used, with higher fat and protein levels arising from cheese, nuts, or cured meats.