Italian Chopped Salad
For a fresh lunch or dinner that's so easy to prep, this Italian Chopped Salad is just what you’re looking for. With just a handful of ingredients that are loaded with flavor, it's a salad that works well to meal prep to eat all throughout the week!
Servings: 4 salads
Calories: 675kcal
Ingredients
Salad
- 2 small heads romaine lettuce cored and chopped
- 4 cups chopped kale
- 1 small cucumber peeled, seeded and diced
- 6 ounces salami and/or pepperoni diced
- 8 ounces fresh mozzarella diced
- 15 ounce can garbanzo beans drained
- ½ cup shaved parmesan
Dressing
- ½ cup olive oil
- 2 minced garlic cloves
- ¼ cup apple cider vinegar
- 1 tablespoon dijon mustard
- ½ teaspoon dried oregano
- seasoning salt or salt and black pepper amount as desired
Instructions
- Prepare all of the ingredients for the salad base. Ensure they're in uniform bite-sized pieces.
- In a large mixing bowl or 4 separate containers, combine chopped romaine lettuce and kale.
- Add cucumber, salami and/or pepperoni, fresh mozzarella, and garbanzo beans. If making one salad, toss the ingredients gently to mix. If preparing 4 salads, cover with lids and refrigerate.
- In a separate small bowl or jar, whisk or shake together olive oil, garlic. apple cider vinegar, Dijon mustard, dried oregano, and seasoning salt until well combined.
- Just before serving, drizzle the dressing over the salad and toss to coat all the ingredients evenly. Serve immediately in a large serving bowl, or refrigerate for up to an hour before serving. Garnish with shaved parmesan cheese.
Video
Notes
Pro Tips and Substitutions
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- Greens: Swap romaine and kale for spinach, arugula, or iceberg lettuce.
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- More Veggie Options: Make this salad with all your favorite salad ingredients! Some more delicious options are red onion, cherry tomatoes or grape tomatoes, artichoke hearts, olives, red cabbage, sun-dried tomatoes, bell pepper, or banana peppers.
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- Proteins Additions: If you want to add extra protein besides cheese and salty salami and pepperoni, you can add smoked turkey, chicken, or tofu.
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- Cheese: Provolone cheese is another mild cheese that compliments this fresh salad well! Feta cheese, blue cheese, or goat cheese can substitute fresh mozzarella for a tangier taste.
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- Beans: Black beans or lentils can replace garbanzo beans.
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- Dressing: Feel free to experiment with lemon juice or red wine vinegar instead of apple cider vinegar. You can also add fresh herbs like parsley or fresh basil for extra freshness.
Storage
Store the chopped salad in an airtight container in the refrigerator. It’s best consumed within 3-4 days. Keep the dressing in a separate container until you’re ready to serve to prevent the salad from becoming soggy. You can prep most of the ingredients ahead of time and store them in separate containers for easy assembly during the week.Nutrition
Serving: 1salad | Calories: 675kcal | Carbohydrates: 20g | Protein: 37g | Fat: 50g | Saturated Fat: 15g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 27g | Cholesterol: 106mg | Sodium: 1696mg | Potassium: 549mg | Fiber: 6g | Sugar: 2g | Vitamin A: 2690IU | Vitamin C: 21mg | Calcium: 548mg | Iron: 4mg
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