Sun-Dried Tomato and Walnut Salad

This sun-dried tomato and walnut salad is crisp lettuce with sweet, chewy sun-dried tomatoes, toasted walnuts, sweetcorn, cucumber and red onion, tossed in a simple balsamic dressing. It’s quick to make from pantry staples, takes 15 minutes, and serves 4 as a side or 2 as a light lunch, with about 180 calories per side portion. The walnuts add crunch and omega-3 fats, and the oil from the sun-dried tomato jar makes an extra-flavorful dressing.

• Serves: 4 as a side, or 2 as a light main
• Prep time: 15 minutes
• Cook time: 3 minutes to toast the walnuts
• Total time: about 15 minutes

Ingredients

• 1 large romaine or 2 little gem lettuces (about 200 g), chopped
• 60 g (about ⅓ cup) sun-dried tomatoes in oil, drained and sliced
• 40 g (⅓ cup) walnut halves
• 120 g (¾ cup) canned sweetcorn, drained, or cooked frozen corn
• ⅓ cucumber (about 100 g), sliced
• ¼ red onion (about 30 g), very thinly sliced
• A few basil leaves, optional

Balsamic dressing

• 1½ tablespoons (20 ml) extra virgin olive oil, or oil from the sun-dried tomato jar
• 1 tablespoon (15 ml) balsamic vinegar
• ½ teaspoon Dijon mustard (optional)
• A small pinch of salt and black pepper

Method

1. Toast the walnuts in a dry frying pan over medium heat for 3 to 4 minutes, shaking the pan, until fragrant. Tip them onto a plate to cool, then roughly break them up.
2. Whisk the dressing ingredients together in a large salad bowl.
3. Add the onion to the dressing and leave it for 5 minutes. The vinegar softens its bite.
4. Add the lettuce, cucumber, sweetcorn and sun-dried tomatoes and toss gently.
5. Scatter with the toasted walnuts and basil and serve straight away.

Tips

• Toast the walnuts. It takes a few minutes and makes them crunchier and less bitter.
• Use the jar oil. The oil from sun-dried tomatoes is full of flavor. Use it for some or all of the olive oil.
• Pat the tomatoes dry with paper towels if they’re very oily, to keep calories down.
• Dry the lettuce well after washing, so the dressing sticks to it.
• Dress just before serving to keep the leaves crisp.

Swaps and variations

• Cheese: add 50 g of crumbled feta, goat cheese or shaved Parmesan.
• Protein: make it a main with grilled chicken, chickpeas, a boiled egg or tuna.
• Grains: add cooked quinoa, farro or orzo for a heartier salad. Our quinoa salad works well alongside.
• Nuts: use pine nuts, almonds or pecans instead of walnuts.
• Greens: use arugula or baby spinach for a peppery or softer salad.
• Dry-packed tomatoes: soak them in hot water for 10 minutes, then drain. They’re lower in fat than oil-packed ones.

Nutrition per serving (estimate)

One serving is a quarter of the recipe, as a side. These figures were calculated from USDA FoodData Central values for romaine lettuce, oil-packed sun-dried tomatoes, walnuts, canned sweetcorn, cucumber, red onion, olive oil, balsamic vinegar and salt.

Most of the fat in this salad is unsaturated, from the walnuts and olive oil. Walnuts are one of the few nuts with a significant amount of the plant omega-3 fat ALA, as our guide to walnuts explains. Sun-dried tomatoes are a concentrated source of lycopene and potassium, and romaine adds vitamin K and folate. To make it a balanced main, add a protein such as chicken, beans or eggs, as our guide to building a balanced meal explains.

Contains: tree nuts (walnuts), and mustard if used in the dressing.

Food safety and storage

Wash the lettuce and cucumber under running water before preparing them, as the FDA advises; our guide on how to wash vegetables explains how. Once opened, keep jars of sun-dried tomatoes in oil in the fridge, with the tomatoes covered by oil, and use them within the time on the label.

The dressed salad doesn’t keep well. Store undressed leftovers in a covered container in the fridge and eat within a day. Keep the walnuts separate so they stay crunchy.

What to serve with it

• Grilled chicken, fish or halloumi.
• Our spinach feta frittata for a light lunch.
• A bowl of our tomato basil soup.

Common questions

Are sun-dried tomatoes healthy?

Yes, in small amounts. They’re rich in flavor, potassium and lycopene. Oil-packed versions are higher in calories, and some are salty, so check the label.

Can I make the salad ahead?

Prepare the vegetables, toast the walnuts and make the dressing a few hours ahead. Store them separately and combine just before serving.

What can I use instead of corn?

Diced roasted peppers, chickpeas or cherry tomatoes all work well.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.