5 from 48 votes
Italian Salad
The Italian Salad combines crisp romaine lettuce with a colorful mix of julienned red bell pepper, sliced cucumber, Roma tomatoes, red onion, pepperoncini, and both green and black olives. Finely grated Parmigiano Reggiano cheese and dried oregano add savory accents, while a dressing of red wine vinegar and olive oil is added gradually around the edges to evenly coat the salad without wilting the greens.
Prep Time
15 mins
Servings:
4
Calories:
225 kcal
Course:
Salad
Cuisine:
Italian, American
Ingredients
- 1 romaine lettuce large head
- 1 red bell pepper seeded, julienne
- ½ cucumber quarter sliced
- 6 Roma tomato quarter sliced or San Marzano tomatoes
- ¼ red onion peeled, thinly sliced
- ½ cup Pepperoncini no juice, sliced
- ¼ cup green olives Castelvetrano variety, pitted
- ¼ cup black olives pitted
- 1 teaspoon oregano dry
- ¼ cup Parmigiano Reggiano cheese finely grated
- 3 tablespoons red wine vinegar
- ¼ to 1/3 cup olive oil
- salt coarse and freshly cracked, to taste
- black pepper coarse and freshly cracked, to taste
Instructions
- Cut the lettuce down to bitesize pieces.
- Prepare the vegetables.
- Add the lettuce to a large bowl with the peppers, tomatoes, cucumbers, onions, pepperoncini’s, oregano, parmigiana, salt, and pepper.
- Pour the vinegar and olive oil around the outside edges of the bowl.
- Mix the salad losing a large spoon and fork until combined.
- Serve with additional parmigiana cheese.
Cup of Yum
Notes
- Add vinegar and olive oil around the bowl’s edges to evenly dress without weighing down the greens.
- Select fresh, crisp vegetables like ripe tomatoes and firm lettuce for best texture and flavor.
- Slice vegetables uniformly to ensure balanced bites and even dressing coverage.
- Season with salt and pepper immediately prior to serving to maintain freshness and crispness.
- Prepare the salad components and dressing separately up to two days in advance, combining just before eating.
- Consider topping with grilled meats or prosciutto to make the salad a filling main dish.
Nutrition Information
Calories
225kcal
(11%)
Carbohydrates
13g
(4%)
Protein
5g
(10%)
Fat
18g
(28%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
2g
(12%)
Monounsaturated Fat
12g
(60%)
Cholesterol
4mg
(1%)
Sodium
379mg
(16%)
Potassium
642mg
(14%)
Fiber
5g
(20%)
Sugar
7g
(14%)
Vitamin A
3282IU
(66%)
Vitamin C
78mg
(87%)
Calcium
123mg
(12%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 225
% Daily Value*
| Calories | 225kcal | 11% |
| Carbohydrates | 13g | 4% |
| Protein | 5g | 10% |
| Fat | 18g | 28% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 12g | 60% |
| Cholesterol | 4mg | 1% |
| Sodium | 379mg | 16% |
| Potassium | 642mg | 14% |
| Fiber | 5g | 20% |
| Sugar | 7g | 14% |
| Vitamin A | 3282IU | 66% |
| Vitamin C | 78mg | 87% |
| Calcium | 123mg | 12% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.