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–+ servings
A colorful bowl of Italian Chopped Salad with fresh vegetables and dressing.

Italian Chopped Salad

A vibrant salad packed with fresh vegetables, hearty chickpeas, and a tangy dressing that's perfect for any occasion.
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Prep Time 15 minutes
Total Time 15 minutes
Servings: 4 servings
Course: Main Dish, Salad
Cuisine: Italian
Calories: 300
Ingredients Method Nutrition Notes

Ingredients
  

Salad Ingredients
  • 1 head romaine lettuce, chopped or your favorite mix of greens
  • 1 cup cherry tomatoes, halved
  • 1 cucumber, diced
  • 1 whole bell pepper, diced (red, yellow, or green)
  • 1 small red onion, finely chopped (optional)
  • 1 cup chickpeas, drained and rinsed
  • 1/2 cup Kalamata olives, pitted and sliced
  • 1/2 cup salami or pepperoni, chopped (or crumbled feta / mozzarella for vegetarian option)
  • 1/4 cup grated Parmesan cheese (omit for vegan version)
Dressing Ingredients
  • 1/4 cup olive oil
  • 2 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • 1 tsp garlic powder
  • Salt and pepper to taste

Method
 

Preparation
  1. Chop the romaine lettuce into bite-sized pieces.
  2. Dice the cucumber and bell pepper, and slice the cherry tomatoes in half.
  3. If using, finely chop the red onion.
  4. Toss all the chopped vegetables together in a large salad bowl.
  5. Add the chickpeas and olives to the salad bowl.
  6. If using, add the chopped salami or pepperoni.
  7. Sprinkle grated Parmesan over the salad.
Dressing Preparation
  1. In a small jar, combine olive oil, red wine vinegar, Dijon mustard, garlic powder, and a pinch of salt and pepper.
  2. Secure the lid and shake until emulsified.
Assembly
  1. Pour the dressing over the salad and toss everything until coated.

Nutrition

Serving: 1gCalories: 300kcalCarbohydrates: 30gProtein: 10gFat: 18gSaturated Fat: 3gSodium: 400mgFiber: 6gSugar: 4g

Notes

You can prepare the ingredients in advance and keep them separate in the fridge until you're ready to serve. This salad is great on its own or as a side to grilled meats. For a vegan option, leave out the cheese.

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