Vibrant Italian Chopped Salad with Cheese & Chickpeas
This Italian Chopped Salad is a vibrant mix of crisp romaine, juicy tomatoes, chickpeas, crunchy vegetables, and cubes of cheese — all tossed in a zesty Italian herb vinaigrette. It’s satisfying enough for a main dish, high in protein and fiber, and perfect for lunches, picnics, or light dinners.
Prep Time: 20 minutes
Cook Time: 0 minutes
Total Time: 20 minutes
Serves: 2–3 servings
Ingredients
For the Salad
1 can (15 oz) chickpeas, rinsed and drained
2 cups romaine lettuce, chopped
1 cup cherry tomatoes, halved
½ small red onion, thinly sliced
½ cup cucumber, diced
½ red bell pepper, chopped
¼ cup black or green olives, halved
¼ cup pepperoncini slices
½ cup cubed mozzarella or provolone cheese
2 tbsp grated Parmesan cheese
1 tbsp chopped fresh basil or parsley
For the Zesty Italian Dressing
3 tbsp extra virgin olive oil
1 ½ tbsp vinegar
½ tsp Dijon mustard
½ tsp honey
½ tsp dried oregano
¼ tsp garlic powder
Salt & black pepper, to taste
Optional: pinch of red pepper flakes
Instructions
Prepare the Dressing
In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, honey, oregano, garlic powder, salt, and pepper.
Taste and adjust seasoning — it should be bright, tangy, and herby.
Assemble the Salad
In a large mixing bowl, combine lettuce, chickpeas, tomatoes, onion, cucumber, bell pepper, olives, and pepperoncini.
Add the cheese cubes and grated Parmesan.
Toss with Dressing
Pour the Italian dressing over the salad and toss gently until everything is evenly coated.
Finish & Serve
Sprinkle with fresh basil or parsley.
Serve immediately for crisp texture, or chill for 10–15 minutes for deeper flavor.
Notes & Tips
Make it a meal: Add grilled chicken, tuna, or salami slices for extra protein.
Cheese swap: Try feta, asiago, or pecorino for a sharper flavor.
Crunch it up: Add toasted pine nuts or croutons for extra texture.
Meal prep tip: Keep dressing separate until ready to serve to prevent sogginess.
Frequently Asked Questions
Q: Can I use canned beans instead of chickpeas?
Yes — white beans or cannellini beans are great alternatives.
Q: How long does it keep?
Without dressing, it stays fresh in the fridge for up to 2 days.
Q: Is this salad vegetarian?
Yes — fully vegetarian, high in plant-based protein and fiber.
Nutritional Information
Calories: 460 kcal
Protein: 20 g
Carbohydrates: 32 g
Fat: 28 g
Fiber: 8 g
Sodium: 480 mg