Italian Chopped Salad Recipe
User Reviews
5
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Prep Time
15 mins
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Total Time
15 mins
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Servings
4 -6 servings
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Calories
350 kcal
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Course
Main Course, Lunch
Italian Chopped Salad Recipe
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.
Ingredients
- 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
- 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.
- 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 DetailsNutrition 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.