5 from 3 votes
Italian Chopped Salad
Fresh vegetables, creamy mozzarella, savory salami, and zesty mustard dressing come together in this flavorful and satisfying salad recipe.
Prep Time
10 mins
Total Time
10 mins
Servings:
6
Calories:
253 kcal
Course:
Side Dish, Salad, Appetizer
Cuisine:
Italian, American
Ingredients
- 4 cups lettuce
- 8 ounces mozzarella fresh, 200g
- ¼ pound salami sliced
- 1 cup chickpeas
- 1 yellow bell pepper cut in cubes, medium size, 120g
- 1 cup tomato diced, 283g
- 1 cup cucumber sliced, 150g
- ¼ cup black olives
Mustard Dressing
- ¼ tablespoon olive oil 60 ml
- 1 tablespoon Dijon mustard
- 1 teaspoon white vinegar
- 1 teaspoon oregano dried
- 2 garlic minced, cloves
- 1 teaspoon red pepper flakes
- 1 teaspoon salt sea salt
- 1 teaspoon black pepper ground
Instructions
- Combine lettuce, mozzarella, salami, chickpeas, bell pepper, diced tomato, cucumber and black olives in a large salad bowl or on a serving platter.
- Make the mustard dressing by adding olive oil, mustard, vinegar, oregano, garlic, red pepper flakes, salt and pepper to a small bowl or lidded jar. Stir or shake well to fully combine.
- Pour the dressing on top of the salad, toss lightly to coat, serve, and enjoy!
Cup of Yum
Notes
- Chop all your vegetables and cube the mozzarella and salami in advance to save time when assembling the salad.
- Chill the salad ingredients and serving plates in the refrigerator before assembling to keep the salad crisp and refreshing.
- Adjust the quantities of ingredients or swap out items based on your preferences or dietary restrictions.
- Start by adding a small amount of dressing to the salad and toss gently. Add more dressing as needed to avoid overdressing the salad.
- Feel free to add other ingredients like artichoke hearts, roasted red peppers, or grilled chicken to make the salad your own.
- Serve the salad with crusty bread or breadsticks to make it a more filling meal.
- Store any leftover salad in an airtight container in the refrigerator for up to three days. Dressing should be stored separately to prevent the salad from becoming soggy.
- Chop all your vegetables and cube the mozzarella and salami in advance to save time when assembling the salad.
- Chill the salad ingredients and serving plates in the refrigerator before assembling to keep the salad crisp and refreshing.
- Adjust the quantities of ingredients or swap out items based on your preferences or dietary restrictions.
- Start by adding a small amount of dressing to the salad and toss gently. Add more dressing as needed to avoid overdressing the salad.
- Feel free to add other ingredients like artichoke hearts, roasted red peppers, or grilled chicken to make the salad your own.
- Serve the salad with crusty bread or breadsticks to make it a more filling meal.
- Store any leftover salad in an airtight container in the refrigerator for up to three days. Dressing should be stored separately to prevent the salad from becoming soggy.
- There are 7 WW Blue Plan SmartPoints in one serving of this.
Nutrition Information
Calories
253kcal
(13%)
Carbohydrates
10g
(3%)
Protein
15g
(30%)
Fat
17g
(26%)
Saturated Fat
8g
(40%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
7g
(35%)
Cholesterol
45mg
(15%)
Sodium
1256mg
(52%)
Potassium
364mg
(8%)
Fiber
3g
(12%)
Sugar
2g
(4%)
Vitamin A
893IU
(18%)
Vitamin C
42mg
(47%)
Calcium
234mg
(23%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 253
% Daily Value*
| Calories | 253kcal | 13% |
| Carbohydrates | 10g | 3% |
| Protein | 15g | 30% |
| Fat | 17g | 26% |
| Saturated Fat | 8g | 40% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 45mg | 15% |
| Sodium | 1256mg | 52% |
| Potassium | 364mg | 8% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 893IU | 18% |
| Vitamin C | 42mg | 47% |
| Calcium | 234mg | 23% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.