Name: Italian Chopped Salad
Prep time: 20 min
Total time: 20 min
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)

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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

NEED SUPPLIES FOR MAKING A GREAT ITALIAN CHOPPED SALAD?

Lipper International Acacia Wave Serving Bowl for Fruits or Salads, Large, 12″ Diameter x 7″ Height, Single Bowl

Lipper International Acacia Salad Hands, 3.75″ x 7″ x 1.88″, One Pair

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Enjoy!

Italian Chopped Salad

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!

Print Pin Rate

Course: Salad, Side Dish

Cuisine: Italian

Prep Time: 20 minutes

Total Time: 20 minutes

Servings: servings

Calories: 386kcal

Author: The Gracious Pantry

CLICK TO WATCH THIS RECIPE IN ACTION!

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

Combine all ingredients in a large mixing bowl and toss well.
Serve as a side salad or as a main meal.

Notes

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

Nutrition

Italian Chopped Salad Recipe