A bright, simple salad at just 59 calories. Sweet balsamic onions, ripe tomato, and baby spinach with a basil dressing.
This Tomato, Spinach, and Balsamic Onion Salad is proof that great salads do not need many ingredients, just the right technique. Red onion softens in a hot pan before a splash of balsamic vinegar turns it sweet and glossy, then it tosses with ripe tomatoes and baby spinach and a fresh basil dressing on the side. At just 59 calories and 1 WW Classic Point per serving, this is an easy, vibrant side for any meal.
Recipe Info
Serves: 4 | Prep Time: 15 minutes | Cook Time: 10 minutes | Calories per serving: ~59
Nutrition per Serving (Estimated)
Protein: 2g | Fat: 1g | Carbohydrates: 10g | Fiber: 2g
WW Classic Points: Approximately 1 point per serving. Note: This estimate is based on the legacy WW points system and is provided as a general reference only.
Ingredients
- 1 red onion, finely sliced
- 1 teaspoon lemon thyme
- 2 tablespoons good-quality balsamic vinegar
- 4 ripe vine tomatoes, sliced
- 225g / 8oz young baby spinach or ruby chard
For the dressing:
- 150ml / 0.25 pint vegetable stock
- 2 good handfuls fresh basil
- 1 garlic clove, crushed
- 1 tablespoon cooked chestnuts, peeled and finely chopped
- Salt and freshly ground black pepper, to taste
Instructions
- Soften the onion. Preheat a non-stick frying pan or wok. Add the sliced onion and dry-fry for 2 to 3 minutes until soft.
- Add balsamic. Add the thyme and balsamic vinegar, stir well, and remove from the heat. Allow to cool.
- Make the dressing. Place the vegetable stock, basil, garlic, and chopped chestnuts in a blender or food processor. Blend until smooth. Season with salt and black pepper.
- Assemble the salad. Mix the tomatoes, spinach, and cooled balsamic onions together in a large bowl.
- Serve. Divide the salad between plates and serve the basil dressing on the side.
Serving Suggestions
- Serve alongside grilled chicken or fish for a complete meal
- Pair with warm crusty bread to make it a more filling lunch
- Top with a few shavings of Parmesan for extra flavor
- Offer as a starter before a heartier main course
- Serve immediately after dressing, as spinach wilts quickly once dressed
Tips and Variations
- Dry-frying the onion rather than sauteing in oil keeps the calorie count low while still achieving a sweet, softened result.
- The dressing can be made ahead and kept refrigerated for up to 2 days.
- Ruby chard makes a beautiful substitute for spinach when in season, adding a pop of color.
- Toasted pine nuts scattered over the top add a pleasant crunch.
- Serve the dressing on the side rather than tossed through if packing this salad for later, to keep the spinach fresh.
Why This Recipe Works
Cooking the onion first and finishing it with balsamic vinegar mellows its sharpness and coaxes out a natural sweetness that pairs beautifully with ripe tomato and fresh spinach. The basil dressing, blended with a touch of chestnut for body, adds a herbaceous richness without needing much oil. It is a simple demonstration of how a few thoughtful techniques can turn basic salad ingredients into something genuinely flavorful.
Storage
Best assembled and dressed just before serving. Store the balsamic onions and dressing separately in the refrigerator for up to 2 days if prepping ahead.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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