Italian Chopped Salad Recipe
This Italian Chopped Salad combines crisp romaine lettuce, sliced red onion, halved cherry tomatoes, and cubed deli meats including ham and salami. Black olives, red bell pepper, and mozzarella cubes add variety, while pine nuts, sunflower seeds, and fresh chopped basil contribute texture and aromatic notes. Tossed with a tangy dressing of lemon juice, red wine vinegar, olive oil, oregano, salt, and pepper, the salad is finished with balsamic glaze and grated Parmesan, creating a colorful and hearty salad that works well as a lunch or a side dish.
Ingredients
Salad:
- 1 romaine lettuce chopped, large head
- 1 red onion sliced
- 2 cups cherry tomato halved
- 1 cup black olives pitted and halved
- 8 ounces ham cubed, deli
- 8 ounces salami cubed
- 1 red bell pepper cubed
- 1 1/2 cups mozzarella cheese cubed
- 1/4 cup pine nuts seeds
- 1/4 cup sunflower seeds
- 1/3 cup basil chopped, fresh leaves
Dressing:
- 2 tablespoons lemon juice freshly squeezed
- 2 tablespoons red wine vinegar
- 2 tablespoons olive oil
- 1 teaspoon oregano dried
- black pepper to taste
- salt to taste
Garnish:
- balsamic glaze
- 1/4 cup Parmesan Cheese grated
Instructions
- Combine all "Salad" ingredients in a large bowl.
- Combine all "Dressing" ingredients in a small bowl.
- Add to the salad and toss to combine.
- Serve immediately, drizzled with balsamic glaze and sprinkled with parmesan cheese.
Nutrition Information
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 708
% Daily Value*
| Calories | 708kcal | 35% |
| Carbohydrates | 15g | 5% |
| Protein | 45g | 90% |
| Fat | 52g | 80% |
| Saturated Fat | 13g | 65% |
| Cholesterol | 91mg | 30% |
| Sodium | 2907mg | 121% |
| Potassium | 822mg | 17% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 2395IU | 48% |
| Vitamin C | 60.6mg | 67% |
| Calcium | 543mg | 54% |
| Iron | 3.5mg | 19% |
* Percent Daily Values are based on a 2,000 calorie diet.