Italian Chopped Salad Recipe

User Reviews

5.0

15 reviews
Excellent

Italian Chopped Salad Recipe

This Italian chopped salad is full of fresh veggies, salami, diced provolone, and kalamata olives, with a homemade Italian vinaigrette featuring red wine vinegar, Dijon mustard, and Italian seasoning. A delicious and light meal that will turn you into a salad lover!

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Ingredients

Servings
  • 3 medium romaine hearts chopped
  • 2-3 cups baby spring greens I like spring mix, or baby romaine
  • 2-3 roma tomatoes 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 diced, or use mozzarella if preferred
  • 1/2 cup pepperoncini rings or slice whole pepperoncinis
  • 1/3 cup kalamata olives rough chopped, or use your favorite olives, black or green
  • 1 tablespoon fresh basil chopped
  • kosher salt and pepper to taste

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 dried basil
  • 1 teaspoon dried oregano
  • 1 tablespoon Dijon mustard
  • 1 ½ teaspoon kosher salt
  • ¼-½ teaspoon black pepper
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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

  • Quick Chickpea (Garbanzo bean) Marinade
  • 2 cans garbanzo beans, rinsed and drained
  • ½ cup olive oil
  • 6 tablespoons red wine vinegar (or white wine vinegar)
  • 1 teaspoon Italian Seasoning
  • 1 garlic clove, minced
  • 1 tablespoon minced red or white onion (or shallot)
  • ½ teaspoon kosher salt
  • Black pepper to taste
  • To a small jar add marinade ingredients, cover, and shake well to combine. 
  • To a small jar add marinade ingredients, cover, and shake well to combine. 
  • Add garbanzo beans to a container or jar(s) and pour the marinade evenly over. Refrigerate for one hour, longer for best results. These are great to keep in the fridge and toss in salads throughout the week. 
  • Add garbanzo beans to a container or jar(s) and pour the marinade evenly over. Refrigerate for one hour, longer for best results. These are great to keep in the fridge and toss in salads throughout the week. 
  • 2 cans garbanzo beans, rinsed and drained
  • ½ cup olive oil
  • 6 tablespoons red wine vinegar (or white wine vinegar)
  • 1 teaspoon Italian Seasoning
  • 1 garlic clove, minced
  • 1 tablespoon minced red or white onion (or shallot)
  • ½ teaspoon kosher salt
  • Black pepper to taste

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 Monounsaturated Fat 14g Cholesterol 42mg (14%) Sodium 1734mg (72%) Potassium 469mg (13%) 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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5.0

15 reviews
Excellent

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