Delicious Italian Chopped Salad Recipe in 15 Minutes

Imagine a salad that takes you to Italy’s sunny streets. This Italian Chopped Salad is full of fresh ingredients and a tasty homemade vinaigrette. It’s a feast for your senses and a healthy meal ready in 15 minutes.

This salad is great for a light lunch or a side dish for your next event. It has crisp romaine lettuce, roasted red peppers, and sun-dried tomatoes. Plus, chickpeas, olives, mozzarella pearls, cherry tomatoes, red onion, and hard cheese make every bite a delight.

The Perfect Mediterranean-Style Chopped Salad

Take your salad to the next level with this Mediterranean-style chopped salad. It’s filled with crisp romaine, creamy beans, salty meats, and tangy cheese. This salad truly captures the essence of the Mediterranean.

What Makes This Salad Special

This salad is special because of its perfect mix of textures and tastes. The crisp romaine lettuce is the base. Then, chickpeas, Kalamata olives, and crumbled feta cheese add creaminess, saltiness, and tanginess. Cured meats like salami or prosciutto add protein and a savory flavor.

Health Benefits and Nutrition

This salad is not just tasty but also full of nutrients. A serving has about 226 calories, with 22g of carbs, 8g of protein, and 13g of fat. It’s high in fiber and protein, making it a nutritious and filling meal.

Time-Saving Tips

To make prep easier, use pre-chopped romaine lettuce, jarred roasted red peppers, and canned chickpeas. You can also prep parts of the salad ahead of time. Just assemble it just before serving to keep it fresh.

“This Mediterranean-style chopped salad is a delightful and nutritious way to enjoy the flavors of the Mediterranean. The combination of fresh ingredients and the flavorful vinaigrette dressing creates a truly satisfying meal.”

Essential Ingredients for Italian Chopped Salad

Making a delicious Italian chopped salad begins with picking the right ingredients. You need fresh produce, protein, and a tasty dressing. Each part is key to making this Mediterranean dish a hit. Let’s look at the must-haves for this salad.

Fresh Produce Components

The salad starts with crisp greens. You’ll mix romaine lettuce and radicchio for a great crunch. Cherry tomatoes, sliced red onion, and artichoke hearts add color and flavor.

Protein and Cheese Options

To make this salad a full meal, add protein like chickpeas and Genoa salami. Mozzarella, provolone, or Parmesan cheese make it creamy and rich.

Dressing Ingredients

The dressing is what makes an Italian chopped salad authentic. It’s a mix of olive oil, red wine vinegar, and more. This dressing is tangy and coats the salad perfectly.

This salad is all about trying new things. You can add pepperoncini for spice or change the proteins. With the right mix of ingredients, you’ll have a chopped romaine salad, salad with italian meats, and antipasti chopped salad that’s delicious.

Step-by-Step Preparation Guide

To make the tasty italian chopped salad or mediterranean-style chopped salad, follow this easy guide. It takes about 15-20 minutes. You’ll get 6 to 8 side servings or 3 to 4 meal-sized portions.

Begin by chopping all ingredients into small, bite-sized pieces. In a big bowl, mix the chopped romaine lettuce, radicchio, red onion, celery, cherry tomatoes, pickled pepperoncini peppers, and sun-dried tomatoes. You can also add chickpeas and diced provolone cheese if you like.

To make the vinaigrette dressing, mix the red wine vinegar, Dijon mustard, dried oregano, honey, minced garlic, black pepper, and a pinch of salt. Slowly add the extra-virgin olive oil while whisking to mix well.

Put the vinaigrette on the salad and toss gently to coat everything evenly. Dress the italian chopped salad just before serving for the best taste and texture.

The salad can be stored separately from the dressing for up to 4 days in the refrigerator. It’s a great option for meal prep.

Mastering the Italian Vinaigrette Dressing

Making the perfect Italian vinaigrette is key to a great Italian Chopped Salad. With a few simple steps, you can make a dressing that brings out the Mediterranean flavors.

Mixing Techniques

Begin by whisking together vinegar, Dijon mustard, minced garlic, and a bit of sugar in a bowl. Slowly add extra-virgin olive oil while whisking. This helps mix the dressing well. Aim for 3 parts oil to 1 part vinegar, but adjust to taste.

Seasoning Balance Tips

Season the dressing with salt and black pepper for a balanced flavor. Adding dried oregano or basil can enhance the Italian taste. Taste and adjust until it’s just right.

Storage Instructions

Store leftover dressing in an airtight container in the fridge for up to a week. Before using, shake well to mix the ingredients again. This Italian vinaigrette will make your salad even better.

Source Links

• Italian Chopped Salad Recipe – https://www.bytheforkful.com/italian-chopped-salad-recipe/
• Italian Salad – https://pinchandswirl.com/italian-chopped-salad/
• Mediterranean Chopped Salad – https://feelgoodfoodie.net/recipe/mediterranean-chopped-salad/
• Italian Salad | The Mediterranean Dish – https://www.themediterraneandish.com/italian-salad/
• Italian Chopped Salad | The Modern Proper – https://themodernproper.com/italian-chopped-salad
• The Best Italian Chopped Salad Recipe – Simple Bites – https://simplebites.net/the-best-italian-chopped-salad-recipe/
• Easy Italian Chopped Salad – https://www.inspiredtaste.net/68652/chopped-salad-recipe/
• Vegetarian Italian Chopped Salad – https://cookieandkate.com/vegetarian-italian-chopped-salad-recipe/
• Italian Chopped Salad – https://www.vesperarecipes.com/italian-chopped-salad/
• Chopped Salad Recipe | Ain’t Too Proud To Meg – https://ainttooproudtomeg.com/the-ultimate-chopped-salad-two-ways/
• Quick and Flavorful Italian Chopped Salad – https://www.thefedupfoodie.com/italian-chopped-salad/
• Quick & Classic Italian Dressing | Alexandra’s Kitchen – https://alexandracooks.com/2024/06/07/quick-classic-italian-dressing/