5.0 from 3 votes
Italian Chopped Salad
Italian Inspired chopped salad with lettuce, olives, artichokes, chickpeas, and mozzarella pearls. Tossed with a homemade Italian Dressing.
Prep Time
20 mins
Total Time
20 mins
Servings: 4
Calories: 502 kcal
Course:
Salad
Cuisine:
Italian
Ingredients
- 1 large head of romaine lettuce chopped
- 1/2 small head of Green cabbage shredded
- 1 1/2 cups mixed cherry tomatoes cut into quarters
- 1 medium red onion very thinly sliced
- 15 ounces chickpeas one can, drained and rinsed
- 15 ounces artichokes one can, drained and chopped
- 1 cup fresh mozzarella pearls halved
- 1 cup green pitted olives halved
Dressing:
- 2 tablespoons lemon juice freshly squeezed
- 2 tablespoons apple cider vinegar
- 2 tablespoons Dijon mustard
- 2 tablespoons honey
- 2 teaspoons Italian seasoning
- 1 garlic clove garlic minced
- 1/3 cup extra-virgin olive oil
- kosher salt and pepper to taste
Instructions
- Place all the ingredients for the dressing in a jar and shake to emulsify. (2 tablespoons lemon juice, 2 tablespoons apple cider vinegar, 2 tablespoons Dijon mustard, 2 tablespoons honey, 2 teaspoons Italian seasoning, 1 garlic clove garlic, 1/3 cup extra-virgin olive oil, and Kosher salt and pepper)
- Prepare all your vegetables for the salad and place them in a large salad bowl. (1 large head of romaine lettuce, 1/2 small head of green cabbage, 1 1/2 cups mixed cherry tomatoes, and 1 medium red onion)) Add the 15 ounces chickpeas, 15 ounces artichokes, 1 cup fresh mozzarella pearls, and 1 cup green pitted olives.
- Drizzle with the Italian dressing and toss to combine.
Cup of Yum
Notes
- Use the lettuce of your choice. mixed greens work.
- consider adding grilled chicken
- you may use store-bought dressing
Nutrition Information
Calories
502kcal
(25%)
Carbohydrates
48g
(16%)
Protein
16g
(32%)
Fat
31g
(48%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
3g
Monounsaturated Fat
18g
Cholesterol
9mg
(3%)
Sodium
1629mg
(68%)
Potassium
937mg
(27%)
Fiber
16g
(64%)
Sugar
16g
(32%)
Vitamin A
1156IU
(23%)
Vitamin C
64mg
(71%)
Calcium
265mg
(27%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 502
% Daily Value*
| Calories | 502kcal | 25% |
| Carbohydrates | 48g | 16% |
| Protein | 16g | 32% |
| Fat | 31g | 48% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 18g | 90% |
| Cholesterol | 9mg | 3% |
| Sodium | 1629mg | 68% |
| Potassium | 937mg | 20% |
| Fiber | 16g | 64% |
| Sugar | 16g | 32% |
| Vitamin A | 1156IU | 23% |
| Vitamin C | 64mg | 71% |
| Calcium | 265mg | 27% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.