Italian Chopped Salad
This Italian chopped salad is a hearty, satisfying mix of crisp romaine, juicy tomatoes, cucumbers, chickpeas, and tangy cheese tossed in a bold herbed vinaigrette. It’s the perfect side for pasta, pizza, or grilled chicken — or a complete light lunch on its own!
Prep time: 15 minutes
Total time: 15 minutes
Serves: 4
Ingredients
For the Salad:
4 cups chopped romaine lettuce
1 cup cherry tomatoes, halved
1 small cucumber, diced
½ red bell pepper, chopped
¼ red onion, finely sliced
½ cup chickpeas
¼ cup black olives or kalamata olives, sliced
¼ cup pepperoncini slices
½ cup mozzarella pearls or diced provolone
¼ cup grated parmesan cheese
Optional: ¼ cup salami slices, chopped
For the Italian Dressing:
⅓ cup extra virgin olive oil
2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
1 teaspoon honey
1 clove garlic, minced
½ teaspoon dried oregano
½ teaspoon dried basil
¼ teaspoon chili flakes
Salt and black pepper, to taste
Instructions
1. Make the Dressing:
In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, honey, garlic, oregano, basil, salt, and pepper.
Shake or whisk until fully emulsified. Taste and adjust seasoning as needed.
2. Prepare the Salad:
In a large salad bowl, combine chopped romaine, tomatoes, cucumber, red bell pepper, onion, chickpeas, and olives.
Add mozzarella pearls, parmesan, and salami (if using).
3. Toss and Serve:
Drizzle the dressing over the salad just before serving.
Toss gently to coat everything evenly.
Serve immediately, garnished with a sprinkle of extra parmesan or herbs.
Notes & Tips
For a vegetarian version, skip the salami.
Add avocado or artichoke hearts for extra richness.
Make the dressing up to 5 days ahead and store in a sealed jar in the fridge.
To make it meal-worthy, top with grilled chicken, shrimp, or tuna.
Serving Suggestions
Serve alongside:
Lasagna or pasta dishes
Grilled salmon or chicken
Garlic bread or focaccia
Frequently Asked Questions
Q: Can I prep this salad in advance?
Yes — chop the veggies ahead and keep the dressing separate. Mix just before serving to maintain crunch.
Q: Can I use store-bought dressing?
You can, but homemade dressing adds much more freshness and flavor.
Q: What can I substitute for chickpeas?
White beans, kidney beans, or even lentils work great for extra protein.
Nutritional Information
Calories: ~280 kcal
Protein: 10g
Carbohydrates: 18g
Fat: 19g
Fiber: 5g
Calcium: 15% DV