Italian Chopped Salad
User Reviews
5
Italian Chopped Salad
Description
Italian Chopped Salad combines a variety of greens including arugula, chopped romaine, and spinach with warm roasted new potatoes, diced orange bell pepper, cherry tomatoes, and citrus segments from orange and grapefruit. Pine nuts and sultanas add crunchy and sweet textural contrasts. Parmesan cheese adds a salty, umami element while Parma ham provides savory richness. The salad is tossed in a dressing of olive oil, balsamic vinegar, lemon juice, crushed garlic, sea salt, black pepper, fresh basil, and dried oregano, which balances acidity and herbal notes.
The roasted potatoes bring a hearty component that complements the fresh and fruity vegetables. The salad is well mixed to distribute flavors and textures evenly. This salad can serve as a side dish or a light meal addition with its combination of protein, greens, and citrus.
To enhance the saltiness, olives can be added as a topping. Frying chopped Parma ham adds a crisp texture variation. Preparing a large batch allows for convenient meals throughout the week. The salad finishes with shaved parmesan or crumbled goat cheese if desired.
Ingredients
Salad:
- 50 g arugula aka rocket
- 0.5 head romaine lettuce finely chopped
- 75 g spinach finely chopped
- 6 potato quartered, new
- 1 bell pepper diced, orange
- 10 cherry tomato halved
- 0.5 orange diced
- 0.5 grapefruit diced
- 2 tablespoon pine nuts
- 4 tablespoon sultanas
- 15 g parmesan grated
- 6 lices parma ham
- 1 teaspoon olive oil
Dressing:
- 3 tablespoon olive oil
- 3 tablespoon balsamic vinegar
- 1 lemon (juice only)
- 2 garlic crushed, cloves
- 1 pinch sea salt
- 1 pinch black pepper
- 0.5 bunch basil finely chopped, fresh
- 1 tablespoon oregano dried
Instructions
- Preheat your oven to 200°C/400°F/Gas 6.
- Put 6 New potatoes in a pan of boiling water and par-boil for 5-6 minutes. Drain and then put on a baking tray with 1 teaspoon Olive oil and put in the oven for 35 minutes.
- In a large bowl, add 50 g Rocket (arugula), 75 g Spinach, 0.5 head Romaine lettuce, 1 Orange bell pepper, 10 Cherry tomatoes, 0.5 Orange and 0.5 Grapefruit.
- In a small bowl, mix together 3 tablespoon Olive oil, 3 tablespoon Balsamic vinegar, juice of 1 Lemon, 1 pinch Sea salt and ground black pepper, 2 Garlic cloves, 0.5 bunch Fresh basil and 1 tablespoon Dried oregano.
- Pour the dressing over the chopped salad in the bowl and add 2 tablespoon Pine nuts and 4 tablespoon Sultanas.
- Mix the salad well.
- Serve in a bowl and top with 15 g Parmesan and 6 slices Parma Ham.
Notes
- Add olives for an extra salty note to the salad.
- Frying chopped Parma ham adds crispiness that complements the salad texture.
- Make this salad in larger batches for ready-to-eat side dishes or lunch options during the week.
- Finish with shaved Parmesan or crumbled goat cheese for additional flavor.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6people
Amount Per Serving
Calories 250 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 250kcal | 13% |
| Carbohydrates | 22g | 7% |
| Protein | 8g | 16% |
| Fat | 14g | 22% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 7g | 35% |
| Cholesterol | 2mg | 1% |
| Sodium | 394mg | 16% |
| Potassium | 478mg | 10% |
| Fiber | 3g | 12% |
| Sugar | 8g | 16% |
| Vitamin A | 4150IU | 83% |
| Vitamin C | 71mg | 79% |
| Calcium | 210mg | 21% |
| Iron | 2.5mg | 14% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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