Insalata Di Carciofi is a traditional Sardinian lemony salad made with shaved artichokes and other Sardinian raw vegetables dressed in lemon and olive oil.

Artichokes are a part of Sardinian cuisine and are frequently used in pasta, risotto, or simply grilled or stewed. In this “Insalata di carciofi,” they are served raw to maximize their nutritional benefits.

Additionally, their pairing with other raw vegetables, such as fennel, spinach, and Italian leaf chicory (radicchio), makes this salad highly nutritious and flavorful.

Lastly, bottarga, an Italian delicacy made from dense, salt-cured fish, is another ingredient that gives this salad its unique flavor.

Why you will love this salad recipe?

Using raw vegetables ensures you get the maximum nutritional benefits from each ingredient.
healthy, delicious, and ideal to include in your collection of Sardinian recipes for longevity.
Bottarga adds a unique and savory depth to the salad, elevating it to a gourmet experience.
It is easy to prepare while still impressing with its vibrant colors and unique flavors.

Ingredients

I can buy many of these veggies in marinated versions from supermarket, but opt for fresh ones.

Artichokes

Sardinia’s Mediterranean climate, with mild winters and warm, dry summers, provides an ideal environment for growing artichokes. Search for fresh produce, as these are the most tender and delicious in salad. You can also use baby artichokes. Artichokes are rich in antioxidants, dietary fiber, and vitamins and ease digestion.

Fennel

Look for bulbs with vibrant green leaves; we will use them as garnish. They add a fresh flavor to the salad, indicating that the fennel is fresh and likely to be flavorful.

Leaf Chicory – Radicchio

Radicchio Rosso is an Italian purple leaf chicory that adds a pleasantly bitter flavor to this salad. It is refreshing if balanced with the lemony flavor of the salad. You can replace it with chicory.

Spinach

Spinach leaves make a base for the salad. You can use ricota or another green leaf vegetable such as collard greens, mustard greens, Swiss chard, or arugula. However, spinach is listed as the best dark green leaf vegetable that can aid healthy heart.

Bottarga

Bottarga, an Italian delicacy, is made of dense, salt-cured fish roe from tuna, mullet, or swordfish. It resembles a sausage and possesses a salty flavor with a silky texture. It’s rich in protein, omega-3 fatty acids, and essential minerals like zinc and selenium, supporting the brain, heart, and overall vitality.

Olive Oil

Use extra virgin olive oil that adds rich flavor to the salad dressing.

Lemon juice

Lemon juice is a vital dressing ingredient, balancing the flavors and color of this raw artichoke salad.

Parsley

Together with fennel green leaves, parsley makes a great garnish.

how to make Sardinian Insalata Di Carciofi de bottarga

First step: Prepare the artichokes

Cut off the stem and remove all outer leaves to clean the artichokes until only the tender artichoke leaves remain. Discard any woody or tough leaves. Fill a large salad bowl with cold water and lemon juice, then place the artichoke leaves in it to prevent oxidation and browning.

Second step: Prepare fennel, chicory and spinach

Fennel: Trim off the stalks and fronds from the fennel bulb. Cut the bulb in half lengthwise and remove the tough core from each half.

Thinly slice the fennel bulb crosswise into small size pieces, rinse them under cold water, and set aside.

Chicory: Trim off the root end of the chicory and remove any wilted outer leaves. Cut the chicory head in half lengthwise, then into quarters. Thinly slice the chicory crosswise into bite-sized pieces and rinse under cold water. Pat dry with paper towels.

Spinach: Remove any thick stems from the spinach leaves.

Rinse the spinach leaves under cold water to remove any dirt or grit.

Third step: Make a dressing

In a small bowl or jar, combine the extra virgin olive oil and fresh lemon juice. Season the mixture with salt and freshly ground black pepper according to your taste preferences.

Whisk or shake the dressing until well combined. If using a jar, you can close the lid and shake it until emulsified.

You can add grated lemon zest or lemon powder to give it an extra touch; make sure the lemons are organic.

Fourth step: Combine all ingredients

Drain the artichokes well and combine them with the other ingredients in a large salad bowl, along with the prepared fennel, chicory, and spinach. Drizzle the olive oil and lemon juice dressing over the salad. Toss the salad gently to coat the ingredients evenly with the dressing. Tate it and add some salt and pepper if needed.

Fifth step: Serve

Gather a small bunch of parsley leaves and fennel fronds together on a cutting board. Use sharp knife or mandoline to finely chop the herbs.

Lastly, thinly slice the bottarga and sprinkle over the top of the salad before serving. Garnish with finely chopped herbs. You can also toss Parmigiano cheese shaving over the salad.

Sardinian Insalata Di Carciofi de bottarga

Variations and substitutions

Vegetable Substitutions: Feel free to substitute or add other vegetables like thinly sliced cucumbers, cherry tomatoes, or bell peppers.
Herb Variation: Instead of parsley, you can use other fresh herbs like mint, or basil.
Cheese: Add shaved Parmesan cheese, crumbled feta, or goat cheese for a creamy and tangy addition to the salad.
Nuts or Seeds: Toasted pine nuts, sliced almonds, or pumpkin seeds can provide crunch and texture to the salad.
Protein: Add grilled chicken, shrimp, bacon or tofu to make the antipasto more substantial.
Dressing Variation: Experiment with different dressings such as balsamic vinaigrette or honey mustard.
Citrus Variation: You can use lime juice or orange juice instead of lemon juice.