This Vegetarian Italian Chopped Salad is a treat to the senses. Bursting with colors, aromas, and flavors, it brings together the bounty of nature's gifts to your plate. The combination of fresh and pickled vegetables creates a fun texture, while the Italian vinaigrette adds a tangy zest that ties everything together.
Most of these ingredients can be easily found in your pantry or local supermarket. However, you might want to take note of the pickled pepperoncini peppers and oil-packed sun-dried tomatoes. These bring an authentic Italian flavor profile to the salad. To ensure the best taste, look for high-quality provolone cheese and chickpeas.
Ingredients for Vegetarian Italian Chopped Salad
Romaine lettuce: A versatile, crispy green that forms the base of the salad.
Radicchio: This brings a bitter, spicy touch to balance the other flavors.
Red onion: Adds a sharp, tangy edge.
Celery: Gives the salad a delightful crunch.
Cherry tomatoes: Sweet and juicy, they add a refreshing burst of flavor.
Pickled pepperoncini peppers: These tangy, slightly spicy peppers enhance the salad's overall taste.
Sun-dried tomatoes: They offer a concentrated, intense tomato flavor.
Chickpeas: A rich source of protein and fiber for the salad.
Provolone cheese: Adds a creamy, smoky taste.
Olive oil, red wine vinegar, dijon mustard, honey, garlic, oregano, black pepper, salt, red pepper flakes: These create a flavorful, tangy vinaigrette that brings out the best in all the other ingredients.
One reader, Goldie Lanning says:
This vegetarian Italian chopped salad recipe is a game-changer! The combination of fresh veggies, tangy pepperoncini, and hearty chickpeas is simply delightful. The Italian vinaigrette ties it all together perfectly. It's a burst of flavors in every bite, and it's become a staple in my meal rotation. Highly recommended!
Key Techniques for Crafting the Perfect Italian Chopped Salad
How to chop the lettuce, radicchio, and celery: Wash the lettuce and radicchio, then chop them into bite-sized pieces. Trim the ends of the celery and slice them thinly.
How to prepare the pickled pepperoncini peppers: Drain the pickled pepperoncini peppers from the jar and slice them into rings, removing the seeds if desired.
How to drain and rinse the chickpeas: Open the can of chickpeas, drain the liquid, and rinse the chickpeas under cold water before using in the salad.
How to make the Italian vinaigrette: In a liquid measuring cup, combine the olive oil, red wine vinegar, Dijon mustard, honey, minced garlic, dried oregano, black pepper, salt, and red pepper flakes. Whisk until well blended. Taste and adjust the seasonings as needed.
How To Make Vegetarian Italian Chopped Salad
This Italian chopped salad is vegetarian, but can easily be made vegan. Enjoy the mix of fresh greens, tomatoes, and herbs with Italian vinaigrette.
Serves:
Ingredients
For Salad:
- 10ozromaine lettuce,chopped, about 2 medium or 3 small heads
- ½head of radicchio,medium, finely chopped about 2 cups
- ½red onion,medium, chopped about 1 cup
- 2ribscelery,chopped
- 1pintcherry tomatoes,thinly sliced
- ⅓cuppickled pepperoncini peppers,stemmed and thinly sliced
- ⅓cupoil-packed sun-dried tomatoes,rinsed and roughly chopped
- 15ozchickpeas,rinsed and drained, or 1½ cups cooked chickpeas
- 1cupprovolone cheese,¼ cubes, optional
For Italian Vinaigrette:
- ⅓cupextra-virgin olive oil
- ⅓cupred wine vinegar
- 1tbspdijon mustard
- 1tsphoney
- 2clovesgarlic,pressed or minced
- 2tspdried oregano
- 10twistsground black pepper
- ¼tspsalt,more to taste
- pinchred pepper flakes,for heat, optional
Instructions
-
In a large serving bowl, combine the chopped lettuce, radicchio, onion, celery, cherry tomatoes, peppers, sun-dried tomatoes, chickpeas and cheese (if using). Toss the ingredients together and set aside.
-
To prepare the dressing, combine all of the ingredients in a liquid measuring cup. Whisk until blended. Taste, and add more salt as needed.
-
Drizzle enough dressing in to lightly coat the salad and toss to combine.
Nutrition
- Calories: 378.03kcal
- Fat: 17.59g
- Saturated Fat: 4.52g
- Trans Fat: 0.00g
- Monounsaturated Fat: 8.99g
- Polyunsaturated Fat: 2.76g
- Carbohydrates: 40.87g
- Fiber: 8.75g
- Sugar: 8.63g
- Protein: 16.65g
- Cholesterol: 11.38mg
- Sodium: 359.76mg
- Calcium: 191.90mg
- Potassium: 754.49mg
- Iron: 3.36mg
- Vitamin A: 219.50µg
- Vitamin C: 18.70mg
Expert Tip for Elevating Your Italian Chopped Salad
When preparing the Italian vinaigrette, it's important to slowly drizzle in the extra-virgin olive oil while continuously whisking. This process, known as emulsification, will help the oil and red wine vinegar to blend together smoothly, preventing the dressing from separating. This will ensure a consistent flavor throughout your vegetarian Italian chopped salad.
Time-Saving Tips for Preparing This Vegetarian Salad Recipe
Prep ahead: Chop and prepare the vegetables and dressing components in advance, storing them in airtight containers in the refrigerator until ready to assemble the salad.
Use canned chickpeas: Save time by using canned chickpeas instead of cooking them from scratch. Just make sure to drain and rinse them before adding to the salad.
Invest in a good quality knife: A sharp, high-quality knife will make chopping and slicing the vegetables much quicker and easier.
Multi-task: While the vegetables are being chopped, the dressing can be prepared simultaneously to save time.
Organize your workspace: Before starting, make sure all the ingredients and utensils are easily accessible to streamline the cooking process.
Substitute Ingredients For Vegetarian Italian Chopped Salad Recipe
romaine lettuce - Substitute with mixed greens: Romaine lettuce can be substituted with mixed greens for a different texture and flavor profile.
radicchio - Substitute with endive: Endive can be used as a substitute for radicchio to provide a slightly bitter flavor and crunchy texture.
red onion - Substitute with shallots: Shallots can be used as a substitute for red onion to provide a milder flavor and a hint of sweetness.
celery - Substitute with fennel: Fennel can be used as a substitute for celery to add a similar crunch and a hint of anise flavor to the salad.
cherry tomatoes - Substitute with grape tomatoes: Grape tomatoes can be used as a substitute for cherry tomatoes, providing a similar sweet and juicy flavor.
pickled pepperoncini peppers - Substitute with pickled jalapeños: Pickled jalapeños can be used as a substitute for pepperoncini peppers to add a spicy and tangy kick to the salad.
oil-packed sun-dried tomatoes - Substitute with fresh tomatoes: Fresh tomatoes can be used as a substitute for oil-packed sun-dried tomatoes to provide a juicy and vibrant flavor.
chickpeas - Substitute with cannellini beans: Cannellini beans can be used as a substitute for chickpeas, offering a creamy texture and mild flavor.
provolone cheese - Substitute with smoked gouda cheese: Smoked gouda cheese can be used as a substitute for provolone to add a rich and smoky flavor to the salad.
extra-virgin olive oil - Substitute with avocado oil: Avocado oil can be used as a substitute for extra-virgin olive oil, providing a similar richness and a slightly nutty flavor.
red wine vinegar - Substitute with balsamic vinegar: Balsamic vinegar can be used as a substitute for red wine vinegar, adding a sweet and tangy flavor to the vinaigrette.
dijon mustard - Substitute with whole grain mustard: Whole grain mustard can be used as a substitute for Dijon mustard, providing a slightly coarser texture and a more pronounced mustard flavor.
honey - Substitute with maple syrup: Maple syrup can be used as a substitute for honey, adding a natural sweetness and depth of flavor to the vinaigrette.
garlic - Substitute with shallots: Shallots can be used as a substitute for garlic to provide a milder and sweeter flavor to the vinaigrette.
dried oregano - Substitute with dried basil: Dried basil can be used as a substitute for dried oregano, offering a similar herbaceous flavor with a hint of sweetness.
ground black pepper - Substitute with white pepper: White pepper can be used as a substitute for ground black pepper, providing a milder and slightly earthy flavor to the vinaigrette.
salt - Substitute with sea salt: Sea salt can be used as a substitute for regular salt, adding a subtle briny flavor and a delicate crunch to the vinaigrette.
red pepper flakes - Substitute with chili powder: Chili powder can be used as a substitute for red pepper flakes, providing a similar heat and smoky flavor to the vinaigrette.
Presentation Tips for a Stunning Vegetarian Italian Chopped Salad
Meticulously arrange the salad: Carefully arrange the romaine lettuce, radicchio, red onion, celery, cherry tomatoes, pickled pepperoncini peppers, sun-dried tomatoes, chickpeas, and provolone cheese to create an eye-catching and appetizing presentation.
Incorporate vibrant colors: Utilize the colorful ingredients such as cherry tomatoes, radicchio, and pickled pepperoncini peppers to add a pop of color to the dish, creating visual appeal.
Create a balanced composition: Ensure that the salad is composed in a way that balances the different textures and flavors, creating a harmonious and satisfying eating experience for the diners.
Use elegant plating: Select elegant and sophisticated serving dishes or plates that complement the vibrant colors and textures of the salad, elevating the overall presentation.
Garnish with fresh herbs: Add a final touch by garnishing the salad with fresh herbs such as basil or parsley, enhancing the visual appeal and adding a burst of freshness to the dish.
Consider the negative space: Pay attention to the negative space on the plate, ensuring that the salad is not overcrowded and allowing the ingredients to shine through.
Emphasize the dressing: Drizzle the Italian vinaigrette in a way that enhances the visual appeal of the salad, creating an appetizing sheen on the ingredients.
Use high-quality serving utensils: Select elegant and high-quality serving utensils to present the salad, adding a touch of sophistication to the overall dining experience.
Essential Kitchen Tools for Making a Delicious Chopped Salad
- Food processor: A food processor is a versatile kitchen appliance that can be used for chopping, slicing, shredding, and pureeing ingredients. It's great for quickly preparing vegetables and other salad components.
- Mixing bowl: A mixing bowl is essential for combining the salad ingredients and dressing. It should be large enough to accommodate all the components and allow for easy tossing.
Storing and Freezing Tips for Leftover Chopped Salad
This salad is best enjoyed fresh, but you can store leftovers in an airtight container in the refrigerator for up to 3 days. Keep the dressing separate and add it just before serving to prevent the lettuce from getting soggy.
If you want to prepare the salad in advance, you can chop all the vegetables and store them separately in airtight containers in the refrigerator for up to 3 days. Combine them with the chickpeas and cheese just before serving, and add the dressing at the last minute.
The Italian vinaigrette can be prepared in advance and stored in a jar or airtight container in the refrigerator for up to 1 week. Give it a good shake or whisk before using.
While it's not ideal to freeze this salad as the lettuce and other vegetables will lose their texture and become soggy upon thawing, you can freeze the chickpeas and cheese separately for up to 3 months. Thaw them in the refrigerator overnight before adding them to the freshly chopped vegetables and dressing.
Interesting Trivia About Italian Chopped Salads
The Italian chopped salad is a versatile dish that can be customized to suit individual preferences. It can be easily adapted to include a variety of ingredients such as olives, artichoke hearts, or roasted red peppers. This salad is a great source of fiber, protein, and essential nutrients, making it a healthy and satisfying meal option. Additionally, the homemade Italian vinaigrette adds a burst of flavor to the salad, enhancing its overall taste. This salad is perfect for a quick and easy lunch or dinner, and it can be prepared in advance for a convenient meal option throughout the week.
Budget-Friendly: Making Vegetarian Italian Chopped Salad at Home
The cost-effectiveness of this vegetarian Italian chopped salad recipe is quite high. With a focus on fresh vegetables, chickpeas, and cheese, it offers a budget-friendly option for a household. The use of pantry staples like olive oil and dried oregano adds value. The approximate cost for a household of 4 people would be around $15-$20. The recipe's versatility and nutritional value make it a solid choice for a budget-friendly meal. Overall Verdict: 9.
Is This Chopped Salad Healthy?
This vegetarian Italian chopped salad recipe is a nutritious and well-balanced meal. It contains a variety of vegetables, including romaine lettuce, radicchio, red onion, celery, and cherry tomatoes, which provide essential vitamins, minerals, and fiber. The addition of chickpeas offers a good source of plant-based protein and complex carbohydrates. The provolone cheese adds calcium and protein, but it also contributes saturated fat and sodium to the dish.
The Italian vinaigrette dressing is made with heart-healthy extra-virgin olive oil, which is rich in monounsaturated fats and antioxidants. The red wine vinegar, Dijon mustard, honey, garlic, oregano, and red pepper flakes add flavor and some additional health benefits, such as improved digestion and reduced inflammation.
To make this salad even healthier, consider the following suggestions:
- Reduce the amount of provolone cheese or opt for a lower-fat cheese like part-skim mozzarella
- Add more nutrient-dense vegetables, such as shredded carrots, sliced bell peppers, or chopped cucumbers
- Include a handful of chopped nuts or seeds, like almonds or pumpkin seeds, for added healthy fats, protein, and crunch
- Use a lighter hand when dressing the salad to reduce the overall calorie and fat content
- Serve the salad with a lean protein source, such as grilled chicken or shrimp, to make it a more complete and satisfying meal
Editor's Opinion: Why This Vegetarian Italian Chopped Salad Recipe Stands Out
This vegetarian Italian chopped salad recipe is a delightful combination of fresh and flavorful ingredients. The mix of romaine lettuce, radicchio, cherry tomatoes, and pickled pepperoncini peppers creates a vibrant and satisfying base, while the addition of chickpeas and provolone cheese adds a delightful heartiness. The Italian vinaigrette brings everything together with its zesty and herbaceous notes. Overall, this salad is a perfect balance of textures and flavors, making it a refreshing and satisfying dish for any occasion.
Why trust this Vegetarian Italian Chopped Salad Recipe:
This recipe offers a delightful combination of fresh and flavorful ingredients, ensuring a satisfying and wholesome meal. The diverse array of vegetables and legumes provides essential nutrients, while the savory provolone cheese adds a rich and indulgent touch. The zesty Italian vinaigrette infuses the salad with vibrant flavors, enhancing its overall appeal. With a well-balanced blend of romaine lettuce, radicchio, and other ingredients, this recipe promises a delightful dining experience, making it a trustworthy choice for those seeking a delicious and nutritious vegetarian Italian chopped salad.
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