Spanish Campera Salad: A Refreshing Classic for Summer Delights

With its creamy potato base, is perfect for those scorching hot days. It's an authentic, humble, and flavorful classic. While there may be as many variations as there are families, potatoes are the basic ingredient that brings them all together. And of course, it wouldn't be complete without tuna or bonito and boiled eggs.

Ingredients

Potatoes - 400 g

Spring onion - 1

Roma tomatoes - 3

Green bell pepper - 1

Red bell pepper - 1

Eggs - 2

Canned tuna in oil or natural (or bonito) - 1 kg

Green or black olives - 10

Extra virgin olive oil (good quality) - 60 ml

Sherry vinegar (or cider vinegar) - 15 ml

Lemon juice - 5 ml

Ground black pepper

Salt to taste

Fresh parsley (optional)

How to make Campera Salad

Difficulty: Medium

Total time : 41 min

Preparation : 11 min

Cooking : 30 min

The first step, so to speak, is the most complex of the whole recipe. It involves boiling the potatoes and eggs. To do this, wash the potatoes before placing them in a pot or saucepan with plenty of salted water. While you can also steam them, using water is more practical because you can cook the eggs at the same time.

After cooking for about 9 to 12 minutes, remove the eggs and let them cool slightly before peeling. If you prefer a softer yolk, you can take them out earlier. Continue cooking the potatoes until they can be easily pierced with a knife. It's important that they are not undercooked or too firm.

Once the potatoes are ready, drain them and let them cool down enough to peel without burning yourself. Then, wash the bell peppers thoroughly, open them up, and remove the seeds. Cut them into small cubes or strips. Finely chop the spring onion and also dice the tomatoes (in your preferred style). Combine all the ingredients in a serving dish, add the halved olives, add the potatoes, lightly season with salt and pepper, and mix well.

In the final step, prepare the vinaigrette by emulsifying the oil with the vinegar and lemon juice, and season with salt and pepper to taste. Serve the drained tuna or bonito on top, distribute the peeled and sliced eggs, and dress the salad to your liking. Alternatively, you can simply mix the tuna and eggs with everything else. However, the presentation will be less elegant.

This salad can be chilled in the refrigerator, but it's best not to serve it too cold as it can dull the flavors. It also works well as a standalone dish, accompanied by good bread on the table, and if desired, gazpacho or salmorejo.

This salad incorporates several key components of this diet, making it a nutritious and beneficial choice. Here are some detailed benefits of campera salad within the context of the Mediterranean diet:

• Rich in Nutrients: Spanish campera salad typically includes a variety of fresh vegetables, such as tomatoes, cucumbers, bell peppers, onions, and lettuce. These vegetables are rich in essential vitamins, minerals, and dietary fiber, which are vital for maintaining good health. They provide a wide range of nutrients like vitamin C, vitamin A, potassium, folate, and antioxidants that support overall well-being.
• High in Antioxidants: The ingredients used in Spanish campera salad, particularly tomatoes, bell peppers, and onions, contain powerful antioxidants. Antioxidants help protect the body against oxidative stress and cellular damage caused by free radicals. Regularly consuming foods rich in antioxidants may reduce the risk of chronic diseases like heart disease, certain types of cancer, and neurodegenerative disorders.
• Heart-Healthy: The Mediterranean diet, of which Spanish campera salad is a part, is well-known for promoting heart health. The salad incorporates heart-healthy ingredients such as olive oil, which is a primary source of fat in the Mediterranean diet. Olive oil is rich in monounsaturated fats and has been associated with a reduced risk of heart disease, lower LDL cholesterol levels, and improved cardiovascular health.
• Weight Management: Spanish salad is a low-calorie and high-fiber dish, making it an excellent choice for those looking to manage or lose weight. The fiber content helps promote satiety, reducing overeating and controlling appetite. The inclusion of vegetables also adds bulk to the meal, making it more satisfying while keeping the overall calorie intake in check.
• Improved Digestion: The vegetables in Spanish campera salad are a great source of dietary fiber, which aids in digestion and promotes a healthy gut. Fiber adds bulk to the stool, helping to prevent constipation and maintain regular bowel movements. Additionally, the various vegetables in the salad provide prebiotic fibers that support the growth of beneficial gut bacteria, promoting a healthy gut microbiome.
• Reduced Chronic Disease Risk: The Mediterranean diet, including Spanish campera salad, has been associated with a lower risk of chronic diseases. Studies have shown that adherence to the Mediterranean diet is linked to a decreased risk of conditions such as cardiovascular disease, type 2 diabetes, certain cancers, and age-related cognitive decline. The abundance of fresh vegetables, healthy fats, and antioxidants in Spanish campera salad contribute to these protective effects.

Overall Well-being: In addition to the specific health benefits mentioned, Spanish campera salad can contribute to an overall sense of well-being. The colorful assortment of vegetables makes the salad visually appealing, and the combination of flavors and textures creates a satisfying and enjoyable meal. The Mediterranean diet, of which Spanish salad is a part, is not just about individual nutrients but also emphasizes the enjoyment of food and a balanced lifestyle.