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5.0 from 15 votes

Italian Chopped Salad

This easy Italian chopped salad is loaded with romaine, tomatoes, chickpeas, mozzarella, and pepperoncini peppers, all tossed in a homemade Italian dressing. It’s vegetarian, fresh, and easy to make vegan!

Prep Time
19 mins
Total Time
19 mins
Servings: 6
Calories: 218 kcal
Course: Salad
Cuisine: Italian

Ingredients

  • 1 heart of romaine lettuce about 3-4 cups, finely chopped
  • 2 cups green cabbage finely chopped
  • 1 ounce can chickpeas drained and rinsed
  • ½ cup chopped mozzarella cheese ¼ inch chunks
  • 3 mini cucumbers about 1 ½ cups, chopped
  • 1 cup fresh parsley chopped
  • ½ red onion finely chopped (about 1 cup)
  • 1 cup cherry tomatoes chopped
  • ⅓ cup Pepperoncini peppers drained well and finely chopped
  • dried oregano for serving
  • Italian dressing

Instructions

    Cup of Yum
  1. Whisk together all ingredients in a small bowl until combined. Or add all ingredients into a mason jar and shake to combine. Taste and add more salt and pepper if needed.
  2. Place romaine in a large mixing bowl, top with cabbage, chickpeas, mozzarella, cucumbers, parsley, red onion, cherry tomatoes and pepperoncini peppers.
  3. Portion salad into bowls for serving. You can drizzle the dressing over the salad (start with half and add more as desired), taste and add more dressing if desired. Season with additional salt and pepper, to taste. Sprinkle with oregano and serve.

Notes

  • This Primal Kitchen Italian Vinaigrette
  • If you don’t have the ingredients on hand for this homemade dressing, you can also use your favorite store-bought dressing. This Primal Kitchen Italian Vinaigrette would be my first pick for a store-bought option. It's sugar-free, dairy-free and is made with avocado oil instead of canola or vegetable oil.

Nutrition Information

Serving 1/6 salad w/ 2 Tbsp Italian Dressing Calories 218kcal (11%) Carbohydrates 19g (6%) Protein 8g (16%) Fat 12g (18%) Saturated Fat 2g (10%) Polyunsaturated Fat 1g Monounsaturated Fat 7g Cholesterol 6mg (2%) Sodium 370mg (15%) Potassium 419mg (12%) Fiber 5g (20%) Sugar 5g (10%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 218

% Daily Value*

Serving 1/6 salad w/ 2 Tbsp Italian Dressing
Calories 218kcal 11%
Carbohydrates 19g 6%
Protein 8g 16%
Fat 12g 18%
Saturated Fat 2g 10%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 7g 35%
Cholesterol 6mg 2%
Sodium 370mg 15%
Potassium 419mg 9%
Fiber 5g 20%
Sugar 5g 10%

* Percent Daily Values are based on a 2,000 calorie diet.