Vegan Italian Chopped Salad (Oil-Free!)
User Reviews
5.0
12 reviews
Excellent
-
Prep Time
20 mins
-
Total Time
20 mins
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Servings
4 (2-cup servings)
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Calories
254 kcal
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Course
Salad
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Cuisine
Italian-American Fussion, Vegan, gluten-free
Vegan Italian Chopped Salad (Oil-Free!)
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This Italian-style salad is FULL of delicious, bold flavor! It's tossed in a zesty homemade dressing, plus customizable with your favorite veggies.
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Ingredients
- 4-5 cups romaine lettuce (1 large head)
- 15 oz. can garbanzo beans
- 1 cup artichoke hearts, jarred (about 8 hearts)
- 1 cup grape tomatoes
- 1/2 cup red onion
- 1/2 cup Kalamata olives, pitted
- 1/2 cup Vegan Italian Dressing (one batch)
For serving (optional):
- Vegan Parmesan Cheese
- Fresh herbs, black pepper, vegan feta cheese, etc.
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Instructions
- Make the dressing: Or prepare this ahead of time and store in the refrigerator until ready.
- Prepare salad: Chop romaine and place in a large bowl. Rinse and drain chickpeas and add to bowl. Then remove excess liquid from artichoke hearts and chop. Dice tomato, onion, and olives. Add to bowl.
- Dress salad: Pour desired amount of dressing over salad. (I use the entire batch of dressing for a heavily-dressed salad.) Toss well to combine. *However if not serving immediately, see suggestions below.
- Garnish: Sprinkle with optional vegan parmesan cheese, black pepper, fresh herbs, vegan feta cheese, etc.
Notes
- *Serving & storing: After dressing is mixed with salad, it’s best enjoyed within a day. If preparing ahead of time, store salad and dressing in separate airtight containers in the refrigerator. Then combine right before serving.
- Customize it: Swap in cucumber, pepperoncini, bell pepper, roasted red pepper, carrot, celery, sun-dried tomatoes, croutons, etc.
- Customize it: Swap in cucumber, pepperoncini, bell pepper, roasted red pepper, carrot, celery, sun-dried tomatoes, croutons, etc.
- Original dressing: I've updated this recipe with my new favorite Italian-style dressing. Here's the original dressing if you prefer it: Whisk together 1/3 cup red wine vinegar, 3 Tbsp. water, 1-2 cloves minced garlic, 1 Tbsp. Dijon mustard, 1/2 tsp. dried oregano, 1/2 tsp. dried basil, 1/8 tsp. salt.
- Yield: Recipe makes about 8 cups salad. (About 3-4 medium/large salads, or 6-8 smaller side salads.)
- Recipe originally published September 2017. Updated November 2023.
Nutrition Information
Show Details
Calories
254kcal
(13%)
Carbohydrates
29g
(10%)
Protein
10g
(20%)
Fat
11g
(17%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
2g
Monounsaturated Fat
3g
Potassium
522mg
(15%)
Fiber
10g
(40%)
Sugar
5g
(10%)
Vitamin A
5088IU
(102%)
Vitamin C
20mg
(22%)
Calcium
103mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4(2-cup servings)
Amount Per Serving
Calories 254 kcal
% Daily Value*
| Calories | 254kcal | 13% |
| Carbohydrates | 29g | 10% |
| Protein | 10g | 20% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Potassium | 522mg | 11% |
| Fiber | 10g | 40% |
| Sugar | 5g | 10% |
| Vitamin A | 5088IU | 102% |
| Vitamin C | 20mg | 22% |
| Calcium | 103mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
12 reviews
Excellent
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