A good, Italian chopped salad is a thing of beauty. It can be a complete meal all on its own, or make a wonderful side salad to a main, Italian meal.

Most Italian chopped salads have meat in them. Salumi, salami and other processed meats. But a plant-based version is just as satisfying and you don’t get all the overly processed meats that might taste good, but really are not very good for you at all.

A well balanced, Italian chopped salad has a lot of things going for it:

• A fair variety of crunchy vegetables.
• A bit of protein.
• A nice balance of oil and vinegar.
• A tasty dose of salt and pepper.

WHAT WOULD YOU EAT THIS WITH?

• By itself as a main meal
• As a side salad to a spaghetti or other pasta dinner
• As a side salad to a pizza dinner

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CLEAN EATING ITALIAN CHOPPED SALAD RECIPE:

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Clean Eating Italian Chopped Salad

Prep Time

20 mins

Total Time

20 mins

 

A tasty side salad for an Italian dinner, or a plant-based main course for those reducing their meat consumption. Either way, it's delicious and satisfying!

Course: Salad, Side Dish

Cuisine: Italian

Yield: 4 servings

Calories: 386 kcal

Author: The Gracious Pantry

Ingredients

• 4 cups chopped romaine lettuce
• 2 cups chopped tomatoes
• 2 cups cooked chickpeas (if canned, then drain and rinse)
• 1 cup sliced black olives
• 1 cup chopped red onion
• 1/4 cup chopped sun dried tomatoes (finely chopped)
• 2 cups chopped cucumber
• 1/4 cup extra virgin olive oil
• 1/4 cup balsamic vinegar
• salt and pepper to taste

US Customary - Metric

Instructions

1. Combine all ingredients in a large mixing bowl and toss well.

2. Serve as a side salad or as a main meal.

Recipe Notes

Please note that the nutrition data below is a ballpark figure. Exact data is not possible.

Nutrition Facts

Clean Eating Italian Chopped Salad

Amount Per Serving (0.25 the recipe)

Calories 386 Calories from Fat 189

% Daily Value*

Total Fat 21g 32%

Saturated Fat 2g 10%

Sodium 730mg 30%

Potassium 996mg 28%

Total Carbohydrates 41g 14%

Dietary Fiber 11g 44%

Sugars 15g

Protein 11g 22%

Vitamin A 89.9%

Vitamin C 26.5%

Calcium 14.1%

Iron 28.9%

* Percent Daily Values are based on a 2000 calorie diet.