5 from 12 votes
Vegan Italian Chopped Salad (Oil-Free!)
This Vegan Italian Chopped Salad blends romaine lettuce, garbanzo beans, artichoke hearts, tomatoes, red onion, and kalamata olives dressed in an oil-free Italian-style dressing. It offers a crisp, hearty, and fresh combination, suitable as a main dish or side salad, with optional vegan cheese and herbs for added flavor.
Prep Time
20 mins
Total Time
20 mins
Servings:
4
(2-cup servings)
Calories:
254 kcal
Course:
Salad
Cuisine:
Italian-American Fussion, Vegan, gluten-free
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
- black pepper
- vegan feta cheese
- fresh herbs etc
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 4 (2-cup servings)
Amount Per Serving
Calories 254
% 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.