Italian Chopped Salad Recipe

User Reviews

5

15 reviews
Excellent

Italian Chopped Salad Recipe

The Italian Chopped Salad features a colorful mix of romaine, baby greens, garbanzo beans, artichokes, salami, provolone, olives, and pepperoncini, all tossed with a zesty Italian vinaigrette. The diverse textures—from crunchy lettuce to tender beans and savory meats and cheeses—combine with the bright, herb-infused dressing to create a balanced and hearty salad. This salad works well as a standalone meal or a refreshing side.

Description

This Italian Chopped Salad blends chopped romaine and baby greens with diced tomatoes, cucumbers, thinly sliced red onions, rinsed garbanzo beans, quartered artichoke hearts, diced salami, and provolone cheese. Kalamata olives and pepperoncini add briny and mildly spicy notes, while fresh basil rounds out the flavors. The salad combines crunchy, creamy, and savory elements for a varied mouthfeel.

The zesty Italian vinaigrette is made with extra virgin olive oil, red wine and balsamic vinegars, lemon juice, garlic, dried herbs, Dijon mustard, and kosher salt and pepper. The dressing's acidity and garlic complement the rich salami and cheese and brighten the fresh vegetables. Marinated garbanzo beans add a tangy, soft legume component.

This salad serves well as a main dish for a light lunch or as a side accompanying grilled meats or sandwiches. The variety of ingredients means it satisfies as a filling and flavorful meal. Marinating the garbanzo beans ahead enhances their flavor and texture within the salad.

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Ingredients

Servings
  • 3 medium romaine lettuce chopped, hearts
  • 2-3 cups baby spring greens I like spring mix, or baby romaine
  • 2-3 Roma tomato diced, or use Compari, Grape or Cherry tomatoes (halved
  • 1 small cucumber diced, or half English cucumber
  • 1/2 medium red onion sliced thin, place in ice water while preparing the rest of the salad
  • ½-1 can garbanzo beans rinsed and drained, see notes for easy garbanzo bean marinade
  • 1 can artichoke hearts quartered, brined or marinated
  • 6-8 ounces salami quality, diced or sliced
  • 6-8 ounces provolone cheese diced, or use mozzarella if preferred
  • 1/2 cup Pepperoncini or slice whole pepperoncinis, rings
  • 1/3 cup kalamata olives rough chopped, or use your favorite olives, black or green
  • 1 tablespoon basil chopped, fresh
  • salt to taste, kosher salt
  • black pepper to taste, kosher salt

Zesty Italian Vinaigrette

  • 1/4 cup extra virgin olive oil + 2 tablespoons
  • 1/4 cup red wine vinegar
  • 1 tablespoon balsamic vinegar (if prefer not to use, increase red wine vinegar + 2 tablespoons)
  • 2 tablespoons lemon juice fresh squeezed, about ½ large lemon
  • 3 cloves garlic minced or pressed
  • 1 teaspoon basil dried
  • 1 teaspoon oregano dried
  • 1 tablespoon Dijon mustard
  • 1 ½ teaspoon kosher salt
  • ¼-½ teaspoon black pepper

Instructions

  1. Place all ingredients in a jar, cover, and shake until combined. If preferred, as I do, emulsify by using an immersion blender or blender, and pulse to combine. Variation: Use 1 ½ - 2 teaspoons of Italian seasoning in place of basil and oregano.
  2. Start by chopping the romaine hearts into bite-size pieces, rough chop the baby greens, and add all vegetables and chickpeas. Slice or chop salami and provolone, and add to salad. Rough chop pepperoncini, olives, and artichoke hearts. Finish with chopped basil and toss salad. Dress salad as a whole or serve with dressing on the side.

Notes

  • Marinate garbanzo beans by combining olive oil, red wine vinegar, Italian seasoning, minced garlic and onion, salt, and pepper; refrigerate for at least one hour before assembling salad.
  • Use a mixture of fresh chopped vegetables and savory salami and provolone to provide a balanced texture and flavor.
  • Prepare dressing by shaking or using a blender to emulsify oil, vinegars, lemon juice, garlic, herbs, Dijon, salt, and pepper for even coating.
  • Serve dressing on the side or toss the entire salad prior to serving to keep greens crisp.

Nutrition Information

Show Details
Serving 1salad with dressing Calories 350kcal (18%) Carbohydrates 10g (3%) Protein 16g (32%) Fat 28g (43%) Saturated Fat 10g (50%) Polyunsaturated Fat 2g (12%) Monounsaturated Fat 14g (70%) Cholesterol 42mg (14%) Sodium 1734mg (72%) Potassium 469mg (10%) Fiber 3g (12%) Sugar 3g (6%) Vitamin A 5605IU (112%) Vitamin C 21mg (23%) Calcium 268mg (27%) Iron 2mg (11%)

Nutrition Facts

Serving: 4-6 servings

Amount Per Serving

Calories 350 kcal

% Daily Value*

Serving 1salad with dressing
Calories 350kcal 18%
Carbohydrates 10g 3%
Protein 16g 32%
Fat 28g 43%
Saturated Fat 10g 50%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 14g 70%
Cholesterol 42mg 14%
Sodium 1734mg 72%
Potassium 469mg 10%
Fiber 3g 12%
Sugar 3g 6%
Vitamin A 5605IU 112%
Vitamin C 21mg 23%
Calcium 268mg 27%
Iron 2mg 11%

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

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