
Italian Chopped Salad Recipe
User Reviews
5.0
15 reviews
Excellent
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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
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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
- 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
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.
Equipments used:
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.
Genuine Reviews
User Reviews
Overall Rating
5.0
15 reviews
Excellent
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