Featuring a rainbow of veggies and a vibrant, oil-free Italian dressing, this refreshing Italian chopped salad is a healthy take on a classic that everyone will love.
Why you’ll love this recipe
- Effortless prep: The dressing and salad come together in 15 minutes. Simply chop the veggies, whisk together the dressing, toss, and serve. What’s not to love?
- Versatile: This Italian chopped salad is not just for Italian-inspired meals. It has a well-balanced flavor profile that makes it the perfect accompaniment for a wide range of dishes. And because the chickpeas give it an added boost of protein, you can even enjoy it as a satisfying meal on its own.
- A crowd-pleasing favorite: You don’t have to be a vegan to enjoy this Italian chopped salad! With timeless flavors and ingredients, it appeals to a wide variety of tastes. And the Italian dressing is so flavorful, no one will miss the oil!
Ingredients
For the Italian dressing, you’ll need:
- Red wine vinegar: Adds tang, acidity, and a touch of sweetness. As an added bonus, red wine vinegar contains antioxidants that help support heart health.
- Freshly squeezed lemon juice: Adds freshness and brightness. Lemon juice is high in vitamin C, boosting immune system health.
- Dijon mustard: Dijon mustard contributes mild heat, tang, and creaminess, adding complexity to the dressing.
- Nutritional yeast: A low-sodium seasoning, nutritional yeast adds a cheesy, savory umami flavor. Nutritional yeast is an amazing source of B vitamins, particularly B12, which is difficult for vegans to get through diet alone.
- Dried basil: Adds slight sweetness and aromatic flavor. Dried basil contains antioxidants, vitamins K, and magnesium, among other things.
- Dried oregano: Dried oregano contributes an earthy depth of flavor. Oregano is high in antioxidants and supports immune system health.
- Maple syrup: Adds natural sweetness and balance to the Italian dressing.
- Garlic powder: Garlic powder adds savory flavor and subtle sweetness, helping create a well-balanced flavor profile. Garlic powder is particularly high in antioxidants, supporting artery function and healthy blood pressure.
- Freshly cracked black pepper: Enhances the flavor.
For the salad, you’ll need:
- Romaine lettuce: Romaine lettuce is crisp and refreshing, adding a pleasant crunch to the salad. Its leaves do not wilt quickly, making it a good choice for salads prepared in advance that need to last a few days. Romaine lettuce is high in fiber, vitamins A and K, and folate, making it a good choice to support bone health and digestion.
- Canned chickpeas: Chickpeas add protein and a chewy element to the salad without overpowering the other flavors. They are high in protein, fiber, and iron, supporting muscle development and digestion.
- Grape tomatoes: Grape tomatoes add color, juiciness, and sweetness. They are a terrific source of antioxidants and lycopene, which supports immune function and skin health.
- English cucumber: You can find these cucumbers in the produce section wrapped in plastic to protect their delicate skin. They add a refreshing burst of hydration and a crisp texture.
- Red, orange, or yellow bell pepper: Bell peppers add crispiness and a mild sweetness. Mini sweet peppers work well too—three or four of them will give you a variety of color and a similar flavor.
- Artichoke hearts: Artichoke hearts add a unique, tender texture, along with a subtle savory flavor. I used canned artichoke hearts without added oil.
- Red onion: Adds texture and crunch, along with bright color and a tangy flavor. Red onions are high in antioxidants and support immunity and heart health.
- Pepperoncini: Typically sold in jars near the olive section, pepperoncini are yellowish peppers that add a tangy, spicy “bite” to the salad. Some brands are spicier than others, so taste before adding and adjust the amount accordingly. A few pepperoncini slices will typically go a long way.
See recipe card for quantities.
Instructions
Step 1: Make the Italian dressing by whisking the dressing ingredients in a small bowl until combined.
Step 2: Add the salad ingredients to a large bowl.
Step 3: Top the salad with the Italian dressing.
Step 4: Toss and serve.
Equipment
- Cutting board
- Sharp knife
- Measuring cups
- Measuring spoons
- Small bowl
- Whisk or fork
- Large bowl
Storage
Italian chopped salad keeps well in the fridge for about 3 to 4 days. To keep it crispy longer, store the dressing in a separate container in the fridge and add it to the salad when you’re ready to eat.
Top Tip
After rinsing the romaine lettuce, take a moment to dry it with either a salad spinner or by blotting the leaves with a clean tea towel. Doing so helps the dressing adhere better and prevents the salad from becoming soggy.
Related
Looking for other salad ideas? Try these recipes:
Italian Chopped Salad
Featuring a rainbow of veggies and a vibrant, oil-free Italian dressing, this refreshing Italian chopped salad is a healthy take on a classic that everyone will love.
Equipment
- cutting board
- sharp knife
- measuring cups
- measuring spoons
- small bowl
- large bowl
Ingredients
Italian dressing
- 2 tablespoons red wine vinegar
- 1 tablespoon freshly squeezed lemon juice (juice of about ½ a medium lemon)
- 1 tablespoon Dijon mustard
- 1 tablespoon nutritional yeast
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1 teaspoon maple syrup
- ½ teaspoon garlic powder
- freshly cracked black pepper to taste
Salad
- 2 medium heads romaine lettuce (about 8 ounces), rinsed, dried, and chopped
- 1 (15.5-ounce can) chickpeas drained and rinsed
- 1½ cups grape tomatoes halved or quartered
- ¾ cup English cucumber diced
- ¾ cup red, orange, or yellow bell pepper (or 3 to 4 mini sweet peppers), diced
- ¾ cup artichoke hearts quartered
- ¼ cup red onion finely diced
- ¼ cup pepperoncini thinly sliced
Instructions
- Make the dressing: Add all the Italian dressing ingredients to a small bowl. Whisk until combined.
- Add the salad ingredients to a large bowl.
- Top the salad with the Italian dressing.
- Toss and serve.
Notes
- Italian chopped salad keeps well in the fridge for about 3 to 4 days. To keep it crispy longer, store the dressing in a separate container in the fridge and add it to the salad when you’re ready to eat.
