This Italian chopped salad is a delicious and healthy meal option that can be prepared in no time. With its combination of crunchy vegetables, protein-rich chickpeas, and tangy homemade dressing, it’s a perfect dish for a fresh spring dinner.
Additionally, it’s an easy and healthy meal that can be served as a main course or as a side dish. Meanwhile, if you’re looking for a sweet treat to accompany your meal, consider trying lemon sandwich cookies with cream, which provide a nice contrast to the savory flavors of the salad.
Why You’ll Love This Italian Chopped Salad
This salad is a great option for those looking for a light and refreshing meal. The combination of romaine lettuce, chickpeas, and vegetables provides a good source of fiber and protein, making it a nutritious choice.
Furthermore, the homemade dressing adds a burst of flavor without adding extra calories. However, if you’re in the mood for something sweet, you might also consider lemon curd sandwich cookies, which offer a nice change of pace from the savory flavors of the salad.
Base Components
The base components of this salad include romaine lettuce, chickpeas, and a variety of vegetables such as red onion, cucumber, and roasted red peppers. These ingredients provide a crunchy texture and a fresh flavor that is perfect for spring. In addition, the chickpeas add a boost of protein, making this salad a great option for vegetarians and vegans.
Recipe
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Italian Chopped Salad with Homemade Dressing
- Total Time: 20 min
- Yield: 12 servings 1x
Description
A delicious and healthy Italian chopped salad with homemade dressing
Ingredients
- 1 head romaine lettuce, chopped finely (28 g)
- 1 can chickpeas, drained (120 g)
- 1/3 lb sliced turkey breast (115 g)
- 1/3 lb sliced provolone cheese (115 g)
- 1 small red onion, sliced thin (60 g)
- 1 small cucumber, diced (60 g)
- 1 cup roasted red peppers, chopped (150 g)
- 1 cup pepperoncini, chopped (120 g)
- 3/4 cup grated parmesan cheese (85 g)
- 1/2 cup olive oil (115 ml)
- 1/3 cup balsamic vinegar (80 ml)
- 1/2 small shallot, diced (30 g)
- 2 tbsp dijon mustard (30 g)
- 2 tbsp honey (30 g)
- 2 cloves garlic, minced (6 g)
- 1 tsp oregano (5 g)
- 1 tsp salt (5 g)
- 1 tsp pepper (5 g)
Instructions
- Prepare all salad ingredients by chopping and dicing as directed
- Prepare dressing by whisking all dressing ingredients together in a large glass measuring cup
- In a large bowl, combine chopped romaine lettuce, chickpeas, sliced turkey breast, sliced provolone cheese, diced red onion, diced cucumber, chopped roasted red peppers, and chopped pepperoncini
- Pour dressing over top of salad and toss to combine until dressing is evenly dispersed and salad is well mixed
- Serve immediately
Notes
- Use fresh and high-quality ingredients for the best flavor
- Chop all ingredients according to the instructions for even distribution
- Consider using different types of cheese or adding heat for variation
- Prep Time: 10 min
- Cook Time: 10 min
- Category: Main Course
- Method: Baked
- Cuisine: American
Nutrition
- Calories: 328 calories
- Sugar: 5.7 g
- Sodium: 842.9 mg
- Fat: 24.7 g
- Carbohydrates: 15.2 g
- Fiber: 3.7 g
- Protein: 12.5 g
Ingredients and Substitutions
The ingredients needed for this salad include 1 head of romaine lettuce, 1 can of chickpeas, 1/3 lb of sliced turkey breast, 1/3 lb of sliced provolone cheese, 1 small red onion, 1 small cucumber, 1 cup of roasted red peppers, 1 cup of pepperoncini, 3/4 cup of grated parmesan cheese, 1/2 cup of olive oil, 1/3 cup of balsamic vinegar, 1/2 small shallot, 2 tbsp of dijon mustard, 2 tbsp of honey, 2 cloves of garlic, 1 tsp of oregano, 1 tsp of salt, and 1 tsp of pepper.
Sauce and Seasonings
The sauce and seasonings used in this salad include a homemade dressing made with olive oil, balsamic vinegar, dijon mustard, honey, garlic, oregano, salt, and pepper. This dressing adds a tangy and slightly sweet flavor to the salad without overpowering the other ingredients. Meanwhile, if you’re looking for a cookie that’s a little more tangy, consider trying lemon gooey butter cookies, which offer a nice balance of sweet and tangy flavors.
How to Make Italian Chopped Salad
To make this salad, start by preparing all the ingredients according to the instructions. Chop the romaine lettuce, slice the turkey breast and provolone cheese, dice the red onion and cucumber, and chop the roasted red peppers and pepperoncini. Then, prepare the homemade dressing by whisking all the ingredients together in a large glass measuring cup.
Step 1
In a large bowl, combine the chopped romaine lettuce, chickpeas, sliced turkey breast, sliced provolone cheese, diced red onion, diced cucumber, chopped roasted red peppers, and chopped pepperoncini.
Step 2
Pour the homemade dressing over the top of the salad and toss to combine until the dressing is evenly dispersed and the salad is well mixed.
Step 3
Top the salad with grated parmesan cheese and serve immediately.
Pro Tips for Success
To ensure that your salad turns out delicious, make sure to use fresh and high-quality ingredients. Also, be sure to chop all the ingredients according to the instructions to ensure that they are evenly distributed throughout the salad. Additionally, consider using a variety of colors to make the salad visually appealing.
Flavor Variations
There are several ways to vary the flavor of this salad. One option is to add some heat by including diced jalapenos or red pepper flakes. Another option is to add some freshness by including chopped cilantro or parsley. You can also try using different types of cheese, such as feta or goat cheese, to give the salad a unique flavor.
Serving Suggestions
This salad is perfect for serving as a main course or as a side dish. It’s also a great option for potlucks or picnics. Consider serving it with some crusty bread or crackers for a satisfying meal.
Storage and Freezing Instructions
This salad can be stored in the refrigerator for up to 24 hours. It’s best to prepare the dressing just before serving, as it can become watery if stored for too long. If you want to freeze the salad, it’s best to freeze the individual ingredients separately and then assemble the salad just before serving.
Nutrition Facts per Serving
| Calories | Fat | Carbs | Protein | Fiber | Sugar | Sodium |
|---|---|---|---|---|---|---|
| 328 calories | 24.7 g | 15.2 g | 12.5 g | 3.7 g | 5.7 g | 842.9 mg |
FAQs About Italian Chopped Salad
What is the best way to store this salad?
The best way to store this salad is in the refrigerator for up to 24 hours. It’s best to prepare the dressing just before serving, as it can become watery if stored for too long.
Can I freeze this salad?
If you want to freeze the salad, it’s best to freeze the individual ingredients separately and then assemble the salad just before serving.
What are some variations of this salad?
There are several ways to vary the flavor of this salad. One option is to add some heat by including diced jalapenos or red pepper flakes. Another option is to add some freshness by including chopped cilantro or parsley.
Final Thoughts
This Italian chopped salad is a delicious and healthy meal option that can be prepared in no time. With its combination of crunchy vegetables, protein-rich chickpeas, and tangy homemade dressing, it’s a perfect dish for a fresh spring dinner. Whether you’re looking for a main course or a side dish, this salad is sure to please.
