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Italian Chopped Salad
The best Italian chopped salad, packed with fresh vegetables and a light and zesty champagne vinaigrette. Perfect for a quick and healthy lunch or dinner, and can be easily made vegan!
Prep Time
10 mins
Total Time
10 mins
Servings:
5
servings
Calories:
244 kcal
Course:
Salad
Cuisine:
Mediterranean, Italian
Ingredients
Chopped Salad:
- 2 cups romaine lettuce chopped
- 1 cup endive chopped
- ¼ cup red onion chopped
- 1 cup cherry tomato halved
- ¼ cup Pepperoncini chopped
- ¼ cup red bell pepper roasted
- ¼ cup kalamata olives
- ½ cup parsley chopped, fresh
- ¼ cup basil fresh
- ¼ cup Parmesan Cheese grated, can substitute vegan hard cheese
- ½ teaspoon salt adjust to taste
- ¼ teaspoon black pepper adjust to taste
Champagne Vinaigrette:
- ¼ cup champagne vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon maple syrup substitute honey
- ½ cup olive oil
- ¼ teaspoon salt adjust to taste
- ¼ teaspoon black pepper adjust to taste
Instructions
- In a large mixing bowl, combine the Romaine lettuce, endive, red onion, cherry tomatoes, cucumber, pepperoncini, roasted red peppers, olives and parsley.
- In a small mixing bowl, whisk together the champagne vinegar, Dijon mustard, and honey or maple syrup.
- Slowly drizzle in the olive oil while whisking the mixture continuously until the vinaigrette is emulsified and well combined.
- Sprinkle parmesan cheese and basil over the top of the salad.
Cup of Yum
Nutrition Information
Calories
244kcal
(12%)
Carbohydrates
5g
(2%)
Protein
3g
(6%)
Fat
24g
(37%)
Saturated Fat
4g
(20%)
Polyunsaturated Fat
3g
(18%)
Monounsaturated Fat
17g
(85%)
Cholesterol
3mg
(1%)
Sodium
675mg
(28%)
Potassium
235mg
(5%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
2695IU
(54%)
Vitamin C
25mg
(28%)
Calcium
97mg
(10%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 5 servings
Amount Per Serving
Calories 244
% Daily Value*
| Calories | 244kcal | 12% |
| Carbohydrates | 5g | 2% |
| Protein | 3g | 6% |
| Fat | 24g | 37% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 17g | 85% |
| Cholesterol | 3mg | 1% |
| Sodium | 675mg | 28% |
| Potassium | 235mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 2695IU | 54% |
| Vitamin C | 25mg | 28% |
| Calcium | 97mg | 10% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.