Recipe description
July 19, 2026
Tomato salad with olive oil and oregano
Bright tomato salad with olive oil and oregano for gut-friendly eating.
Easy Recipe
Family Friendly
90%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from tomatoes and plant-based ingredients.
- Contains polyphenol-rich oregano and olive oil for flavor and gut-friendly compounds.
- Quick, simple salad that pairs with many meals without added sugars.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tomato
4
piece
Oil, olive
2
tablespoon
Oregano
1
teaspoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Wash and slice the tomatoes into thin wedges or rounds.
2
Arrange the tomato slices on a serving plate.
3
Drizzle olive oil evenly over the tomatoes.
4
Sprinkle oregano, salt, and black pepper over the tomatoes.
5
Gently toss the salad to distribute the seasonings evenly.
6
Let the salad rest for 5-10 minutes to allow flavors to meld before serving.
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Nutrition
170 kcal
Calories
2 g
Protein
10 g
Carbohydrates
3 g
Fiber
6 g
Sugar
14 g
Fat
2 g
Saturated fat
1.2 g
Salt
FAQ
How many servings does this recipe yield?
It yields 2 servings.
Can I substitute oregano?
Yes. You can use dried oregano (1 teaspoon) or substitute with fresh herbs like basil or thyme (about 1 tablespoon chopped).
Is this dish vegetarian or vegan?
Yes, it is both vegetarian and vegan.
How should I store leftovers?
Refrigerate in an airtight container for 1–2 days.
Can I make it ahead?
You can slice the tomatoes ahead; add the olive oil and seasonings just before serving, and let it rest 5–10 minutes to meld flavors.
Is it gluten-free?
Yes.
What are the health benefits?
Tomatoes provide fiber and polyphenols; olive oil supplies healthy fats; oregano adds phytochemicals.
How can I adjust the oil amount?
Yes. To make it lighter, use less oil. The recipe uses 2 tablespoons total; you can reduce from there.
What tomatoes work best?
Ripe tomatoes of any variety work well (e.g., beefsteak, vine-ripened, or cherry).
What should I pair it with?
This bright side pairs nicely with grilled fish or chicken, pasta, or feta.
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