0 from 6 votes
Italian Chopped Salad Recipe
Enjoy this simple Italian Chopped Salad, packed with your favorite Italian flavors. Made with Kalamata olives, salami, pepperoncini, and mozzarella and topped with a tangy Italian Vinaigrette. A satisfying, easy-to-make dish ready in just 25 minutes!
Prep Time
25 mins
Total Time
25 mins
Servings: 8 servings
Calories: 449 kcal
Course:
Salad
Cuisine:
Italian
Ingredients
- 4 cups romaine lettuce rinsed and chopped
- 1/2 small red onion cut into thin slices
- 1 can garbanzo beans (chickpeas) drained and rinsed
- 1 cup grape tomatoes halved
- 1 cucumber peeled, seeded, cut in half, and sliced
- 1/3 cup pepperoncini slices about 5 peppers
- 1/2 cup kalamata olives halved
- 4 oz pearl mozzarella balls
- 3 oz sliced salami
- 1/2 cup Italian vinaigrette dressing recipe below
Italian Vinaigrette Dressing
- 1 cup olive oil
- 3 Tbsp red wine vinegar
- 1 Tbsp dried oregano
- 1 tsp dried basil
- 1 Tbsp fresh lemon juice
- 2 cloves garlic minced
- 1 Tbsp kalamata olives minced
- 2 Tbsp Parmesan Cheese finely grated
- 1/4 tsp ground black pepper
Instructions
- In a large bowl, combine the dressing ingredients and whisk them together well.
- In a large salad bowl, add the lettuce and all the toppings on top. Do not add the salad dressing until you are ready to serve.
- When ready to serve, add ½ cup of the Italian Dressing to the salad and toss everything together. Serve and enjoy!
Cup of Yum
Notes
- Storage Info:
- Storing your Italian chopped salad is easy and convenient for maintaining its freshness and flavor. It’s best to store the salad in an airtight container in the refrigerator. It can stay fresh for up to 3-4 days. For optimal freshness, use a Mason jar to store the dressing separately from the salad ingredients until you're ready to consume it. This will help in retaining the crispiness of the vegetables.
Nutrition Information
Serving
1serving
Calories
449kcal
(22%)
Carbohydrates
5g
(2%)
Protein
7g
(14%)
Fat
46g
(71%)
Saturated Fat
9g
(45%)
Polyunsaturated Fat
7g
Monounsaturated Fat
26g
Trans Fat
0.1g
Cholesterol
19mg
(6%)
Sodium
497mg
(21%)
Potassium
242mg
(7%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Vitamin A
2288IU
(46%)
Vitamin C
6mg
(7%)
Calcium
104mg
(10%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8servings
Amount Per Serving
Calories 449
% Daily Value*
| Serving | 1serving | |
| Calories | 449kcal | 22% |
| Carbohydrates | 5g | 2% |
| Protein | 7g | 14% |
| Fat | 46g | 71% |
| Saturated Fat | 9g | 45% |
| Polyunsaturated Fat | 7g | 41% |
| Monounsaturated Fat | 26g | 130% |
| Trans Fat | 0.1g | 5% |
| Cholesterol | 19mg | 6% |
| Sodium | 497mg | 21% |
| Potassium | 242mg | 5% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
| Vitamin A | 2288IU | 46% |
| Vitamin C | 6mg | 7% |
| Calcium | 104mg | 10% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.