Vegan Italian Chopped Salad (Oil-Free!)
User Reviews
5
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Prep Time
20 mins
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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!)
Description
The Vegan Italian Chopped Salad combines crisp romaine lettuce with protein-rich canned garbanzo beans, tangy artichoke hearts, juicy grape tomatoes, sharp red onion, and briny kalamata olives. These ingredients create a multi-textured and flavorful salad base.
A vegan Italian dressing, oil-free in this recipe, enhances the salad’s brightness and herbaceous profile without added fat. Optional garnishes like vegan parmesan or feta cheeses and fresh herbs add extra savory notes and depth.
Served as a side salad or a light meal, this salad benefits from being tossed just before serving to retain crispness. It accommodates customizing with vegetables and toppings like cucumbers or croutons as desired. It yields about 8 cups, enough for several servings.
For best freshness, store the dressing separate from the salad if preparing ahead, combining just before serving. The original dressing recipe is also provided if preferred.
Ingredients
- 4-5 cups romaine lettuce (1 large head)
- 15 oz. garbanzo beans canned
- 1 cup artichoke hearts about 8 hearts, jarred
- 1 cup grape tomatoes
- 1/2 cup red onion
- 1/2 cup kalamata olives pitted
- 1/2 cup Italian dressing one batch, vegan
For serving (optional):
- vegan parmesan cheese
- fresh herbs etc
- black pepper
- vegan feta cheese
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
- Dressing and salad are best combined just before serving to maintain lettuce crispness; store separately if making ahead.
- You can customize the salad by adding cucumber, roasted peppers, carrots, celery, sun-dried tomatoes, or croutons.
- This recipe yields about 8 cups, serving 3-4 medium or up to 6-8 smaller salads.
- An original Italian dressing version with red wine vinegar and garlic is available if preferred.
- Use optional garnishes like vegan parmesan, feta, black pepper, and fresh herbs for additional flavor.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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