Italian Chopped Salad
User Reviews
5
Italian Chopped Salad
Description
This chopped salad uses a base of romaine hearts and green cabbage finely chopped for a crunchy texture. Chickpeas add a creamy legume component, while mozzarella chunks soften the bite with mild dairy richness. Fresh mini cucumbers, red onion, parsley, and cherry tomatoes bring brightness and varied flavors. Pepperoncini peppers contribute tangy, mildly spicy notes.
Italian dressing, either homemade or store-bought, is whisked with oregano and seasoned with salt and pepper, then tossed with the salad components to coat them evenly. The salad can be mixed in a large bowl or shaken in a jar for even dressing distribution. This results in a crisp, refreshing salad with balanced acidity and herbaceous undertones that complement the vegetables and cheese.
The salad suits as a side dish for Italian meals, barbecues, or casual lunches, offering a vegetarian-friendly option that combines freshness with satisfying texture. Using a quality Italian vinaigrette with avocado oil adds a subtle richness without overwhelming the vegetables.
Ingredients
- 1 romaine lettuce about 3-4 cups, finely chopped, heart
- 2 cups green cabbage finely chopped
- 1 ounce can chickpeas drained and rinsed
- ½ cup mozzarella cheese ¼ inch chunks, chopped
- 3 mini cucumber about 1 ½ cups, chopped
- 1 cup parsley chopped, fresh
- ½ red onion finely chopped (about 1 cup)
- 1 cup cherry tomato chopped
- ⅓ cup Pepperoncini peppers drained well and finely chopped
- oregano for serving, dried
- Italian dressing
Instructions
- 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.
- Place romaine in a large mixing bowl, top with cabbage, chickpeas, mozzarella, cucumbers, parsley, red onion, cherry tomatoes and pepperoncini peppers.
- 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
- If a homemade dressing isn’t convenient, a store-bought Italian vinaigrette like the Primal Kitchen brand with avocado oil is a suitable alternative.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 218 kcal
% 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.
User Reviews
Overall Rating
5
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