How about we dive into a zesty Chopped Salad? Hearty and bursting with both flavor and color, this mix of tomatoes, olives, onion, feta, and chickpea is perfect for those sunny day vibes.
Want to tantalize your taste buds? Of course you do. That’s why I’ve compiled this recipe for a delicious Chopped Salad. It’s so nice to look at that it also tantalizes your eyes. It’s the perfect choice for those who know they love these ingredients but have never combined them.
It’s also the answer to the question, “I want something healthy but also something that won’t leave me hungry an hour later.” (Okay, that was more a statement of desire than a question, but you see where I’m going here.) Though it’s loaded with veggies, it is a breeze to assemble, and that feta, tomatoes, and olives will have you on the shores of the Mediterranean in no time.
Why You Will Love This Recipe
- You don’t have to leave your diet at the door when this recipe is in the room. It nourishes your body with wholesome, nutrient-rich ingredients.
- This recipe is both adaptable and versatile. It contains protein so you can feel good eating it as a main course, while the veggies can be mixed and matched to suit your taste buds and dietary preferences (I am looking at you my low carb friends).
- This salad is the star you make when your Tuesday needs some sparkle or when that lazy evening demands a glam up.
Ingredients
What I love about salads is that you don’t cook them, you assemble them. Once you gather the ingredients, dinner is a breeze.
- 5 cups iceberg lettuce, shredded
- 2 cups cherry tomatoes, sliced
- 2 Mediterranean cucumbers, diced
- ½ cup calamata olives, sliced
- ½ cup feta cheese, diced
- ½ small red onion, finely sliced
- 1 cup cooked chickpeas, drained
- ¼ cup parsley
- ¼ cup lemon vinaigrette
Instructions
Prep Time: 15 minutes
Cooking Time: N/A
Yields: 8 servings
- Put all the shredded lettuce in a salad bowl. Lay the rest of the ingredients in separate strips atop the lettuce.
- Drizzle on the lemon vinaigrette and serve.
Variations
The Protein: The chickpeas provide this salad with protein; if you would prefer some sourced from animals, grill up some chicken or turkey and add it to the dish.
The Vegetables: As you can see from my pics, this bowl is already packed with ingredients, but you always have the option of replacing one or more of the ingredients I included for something more your style. (You could go for the legendary double layer and put strips of vegetables atop the existing one but I’m not sure how that would taste.) Peppers, carrots, artichoke hearts, and sun-dried tomatoes are some suggestions for substitutes/additions.
The Lettuce: Just because it’s buried and out of sight doesn’t mean the lettuce can’t be adjusted. Go with 3 cups of iceberg lettuce, 1 cup of chopped spinach, and 1 cup of radicchio (for a slightly bitter taste). Or replace it altogether with romaine, butterhead, or peppery arugula. As long as the lettuce is crisp and fresh, you can’t really go wrong.
The Herbs: If you don’t have parsley, you can try using fresh basil, cilantro, or mint. I rely on basil for that distinct, Italian flavor.
Tips and Tricks
- If it’s more convenient for you, prep the ingredients ahead of time. Then you only have to assemble the salad just before serving. Just keep in mind that chopped veggies don’t age well so don’t prep them TOO far in advance.
- Pop it in the fridge BEFORE serving. This will let the lemon vinaigrette snuggle with the salad bits and make everything taste even better.
- When I’m in the mood for a salad with more variety, I toss all the ingredients together instead of arranging them in stripes.
- Pay attention to how you chop the ingredients. Aim for uniformity so that they are all bite-sized and you can taste each ingredient in every bite.
- Make your own dressing with the help of this recipe for Greek salad dressing (not Italian, I know, but it is Mediterranean and the taste is similar).
FAQs
Yes, this is a really versatile salad that will work well with a lot of different dressings. I mention my own Greek Salad Dressing above but you could also use the Cilantro Lime Dressing featured in this recipe. Or, if you prefer creamy dressings, you can opt for this Zesty Homemade House Dressing.
Yes, avocado would be delicious in here.
Absolutely! You can use vegan cheese or use avocado instead of feta.
Serving Suggestions
Grilled or Roasted Meats: Your salad doesn’t have to be the star of the meal. Serve it as a side to chicken, steak, pork, or fish — they all make excellent entrees.
Pasta Dishes: Spaghetti with marinara sauce, fettuccine Alfredo, or caprese pasta can work well with your salad.
Pizza: Pizza goes with everything! Maybe that’s just me but in the case of this Italian Chopped Salad, it really does. A classic margherita, pepperoni, or veggie-loaded pizza should do.
Italian Breads: Italian breads like focaccia, ciabatta, or garlic bread are perfect for soaking up that dressing.
Risotto: A creamy mushroom or Parmesan risotto can be a tasty side option, with the creaminess balancing out the tanginess of the salad.
Antipasti Platter: A variety of cured meats, cheeses, olives, and marinated vegetables can pair wonderfully with this salad. It’s also light and allows your guests (should you be entertaining) to pick and choose what they would like to eat.
How to Store Italian Chopped Salad
After the meal, any leftovers can go in a baggie or airtight container. The trick here is to push out as much air as possible to keep the wilting away. The salad should keep in the fridge for up to 2 days. Veggies don’t freeze well so I don’t recommend that option for storage. (Actually, they freeze just fine, it’s the thawing that ruins them!)
Delicious Italian Chopped Salad
Ingredients
- 5 cups iceberg lettuce shredded
- 2 cups cherry tomatoes sliced
- 2 Mediterranean cucumbers diced
- ½ cup calamata olives sliced
- ½ cup feta cheese diced
- ½ small red onion finely sliced
- 1 cup cooked chickpeas drained
- ¼ cup parsley
- ¼ cup lemon vinaigrette
Instructions
- Put all the shredded lettuce in a salad bowl. Lay the rest of the ingredients in separate strips atop the lettuce.
- Drizzle on the lemon vinaigrette and serve.
Notes
- You don’t have to use the dressing I have listed here. In fact, this is a really versatile salad that will work well with a lot of different dressings. My own Greek Salad Dressing is probably the most appropriate but you could also use the Cilantro Lime Dressing featured in this recipe. Or, if you prefer creamy dressings, you can opt for this Zesty Homemade House Dressing.
Nutrition
