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ITALIAN CHOPPED SALAD

Mastering the Art of the ITALIAN CHOPPED SALAD: A Guide to Freshness and Flavor

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A vibrant Italian chopped salad loaded with crisp romaine, fresh vegetables, savory deli meats, cheese, and a zesty homemade Italian vinaigrette.

  • Total Time: 20 minutes
  • Yield: 4 servings 1x

Ingredients

Scale

1 large head romaine lettuce, chopped

1 cup cherry tomatoes, halved

1 cup cucumber, diced

1/4 cup red onion, thinly sliced

1/2 cup canned garbanzo beans, drained and rinsed

1/2 cup diced green bell pepper

1/2 cup provolone cheese, cubed

1/2 cup diced salami

1/3 cup diced pepperoni

1/4 cup extra virgin olive oil

2 tbsp red wine vinegar

1 clove garlic, minced

1/2 tsp dried oregano

1/2 tsp dried basil

1/2 tsp salt

1/4 tsp black pepper

1 tsp Dijon mustard (optional)

Instructions

1. Wash and thoroughly dry all fresh vegetables.

2. Chop the romaine lettuce into small bite-sized pieces and place in a large bowl.

3. Dice the cucumber and bell pepper and add them to the bowl.

4. Halve the cherry tomatoes and add them to the salad.

5. Thinly slice the red onion and add it to the mixture.

6. Drain and rinse the garbanzo beans then add them to the bowl.

7. Cube the provolone cheese and dice the salami and pepperoni.

8. Add the meats and cheese to the bowl with the vegetables.

9. Gently toss the salad ingredients to distribute everything evenly.

10. In a small bowl whisk together olive oil, red wine vinegar, garlic, oregano, basil, salt, and black pepper.

11. Add Dijon mustard if using and whisk until the dressing emulsifies.

12. Taste the dressing and adjust seasoning if necessary.

13. Pour the dressing over the salad just before serving.

14. Toss the salad thoroughly so all ingredients are evenly coated.

15. Serve immediately for the best texture and freshness.

Notes

Chopping all ingredients into small pieces ensures every bite has balanced flavor.

You can substitute mozzarella or parmesan for provolone if desired.

Add olives, artichoke hearts, or roasted red peppers for extra Mediterranean flavor.

For a vegetarian version simply omit the salami and pepperoni.

Store undressed salad ingredients in the refrigerator for up to 2 days and add dressing before serving.

  • Author: Jessica Lupone!
  • Prep Time: 20 minutes
  • Cook Time: 0 minutes
  • Category: Salad
  • Method: No-Cook
  • Cuisine: Italian
  • Diet: Gluten Free

Nutrition

  • Serving Size: 1 bowl
  • Calories: 320
  • Sugar: 4g
  • Sodium: 780mg
  • Fat: 22g
  • Saturated Fat: 6g
  • Unsaturated Fat: 14g
  • Trans Fat: 0g
  • Carbohydrates: 14g
  • Fiber: 4g
  • Protein: 14g
  • Cholesterol: 35mg