Italian Chopped Salad Recipe
280kcal
Ingredients
- 1 head romaine lettuce
- 2 roasted red peppers
- 4 sun-dried tomatoes
- 400 g canned chickpeas drained and rinsed
- ½ cup green olives
- ½ cup mozzarella pearls
- 10 cherry tomatoes
- 1 red onion
- ¼ cup hard cheese
- 1 teaspoon pepperoncino optional
Dressing:
- 2 tablespoon olive oil
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 1 teaspoon red wine vinegar
- 1 teaspoon Italian seasoning
- 1 teaspoon oregano
- 1 teaspoon thyme
- 2 garlic cloves
- 2 tablespoon hard cheese
Method
- Chop your ingredients into bite-size pieces (I use the mozzarella pearls as my size guide and aim to get everything else a similar size!) and put all of the salad ingredients in a large bowl.1 head romaine lettuce, 2 roasted red peppers, 4 sun-dried tomatoes, 400 g canned chickpeas, ½ cup green olives, ½ cup mozzarella pearls, 10 cherry tomatoes, 1 red onion, ¼ cup hard cheese, 1 tsp pepperoncino
- Mix up the dressing ingredients by combining everything except the hard cheese and seasoning in a jar, stir until emulsified, and then stir in the hard cheese and seasonings. Then pour your dressing over your salad and toss together.2 tbsp olive oil, 1 tsp Dijon mustard, 1 tsp honey, 1 tsp red wine vinegar, 1 tsp Italian seasoning, 1 tsp oregano, 1 tsp thyme, 2 garlic cloves, 2 tbsp hard cheese
- Serve as it is, with some crusty bread or garlic bread on the side.
Nutrition
Serving1gCalories280kcalCarbohydrates24gProtein12gFat17gSaturated Fat4gPolyunsaturated Fat2gMonounsaturated Fat8gCholesterol14mgSodium932mgPotassium432mgFiber7gSugar5gVitamin A1095IUVitamin C24mgCalcium227mgIron3mg
Notes
A traditional Italian chopped salad will also have salami or a similar type of cured meat - being vegetarian, I haven’t added this. You could use a plant-based style salami if you want that flavor addition, but honestly, this salad is wonderfully balanced and delicious as it is!
I also like to coat my chickpeas in a spicy peperonchini sauce (with Italian red chilies) for a bit of a kick to my salad. This is optional but a nice touch if you enjoy spice!