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Vegan Italian Chopped Salad (Oil-Free!)

This Italian-style salad is FULL of delicious, bold flavor! It's tossed in a zesty homemade dressing, plus customizable with your favorite veggies.

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. 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.

Instructions

    Cup of Yum
  1. Make the dressing: Or prepare this ahead of time and store in the refrigerator until ready.
  2. 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.
  3. 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.
  4. 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

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

% 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.