Italian Chopped Salad Recipe: A Vibrant & Flavorful Dish
This Italian chopped salad recipe is a delicious and refreshing option for a light lunch, a side dish, or even a satisfying dinner. It's packed with fresh vegetables, vibrant flavors, and a simple yet flavorful dressing. This recipe is easily customizable to your liking, so feel free to add or substitute ingredients based on your preferences and what's in season. It's also incredibly easy to make, perfect for a quick weeknight meal.
Ingredients for the Perfect Italian Chopped Salad
This recipe serves 4-6 people. Adjust quantities based on your needs.
- Leafy Greens: 6 cups mixed greens (e.g., romaine, spinach, arugula) – The base of any great salad!
- Vegetables:
- 1 cup cherry tomatoes, halved – Bursts of juicy sweetness.
- 1/2 cup red onion, thinly sliced – Adds a nice pungent bite.
- 1/2 cup cucumber, diced – For refreshing crunch.
- 1/2 cup bell pepper (any color), diced – Adds sweetness and color.
- 1/2 cup black olives, pitted and sliced – Salty and savory.
- Protein (optional):
- 1 cup cooked chicken or salami, diced – Adds heartiness and protein.
- 1/2 cup chickpeas, drained and rinsed – A vegetarian protein boost.
- Cheese: 1/2 cup crumbled feta cheese – Adds tangy saltiness. (Mozzarella or provolone also work well)
- Dressing:
- 1/4 cup extra virgin olive oil – Healthy fats and delicious flavor.
- 2 tablespoons red wine vinegar – Adds acidity and depth.
- 1 tablespoon Dijon mustard – Tangy and adds body to the dressing.
- 1 clove garlic, minced – Aromatic and flavorful.
- 1/2 teaspoon dried oregano – Classic Italian herb.
- Salt and freshly ground black pepper to taste – Seasoning is key!
How to Make the Best Italian Chopped Salad
This recipe is simple to follow, but here's a step-by-step guide to ensure perfection:
Step 1: Prepare the Ingredients
Wash and chop all vegetables. If using cooked protein, ensure it's cooled and diced. Crumble the feta cheese.
Step 2: Make the Dressing
In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, minced garlic, oregano, salt, and pepper. Taste and adjust seasoning as needed.
Step 3: Assemble the Salad
In a large bowl, combine the mixed greens, tomatoes, red onion, cucumber, bell pepper, olives, and your chosen protein (if using). Gently toss to combine.
Step 4: Add the Cheese and Dressing
Add the crumbled feta cheese to the salad. Pour the dressing over the salad and gently toss again to coat all ingredients evenly. Avoid over-mixing, as this can bruise the greens.
Step 5: Serve and Enjoy!
Serve immediately and enjoy your delicious and refreshing Italian chopped salad!
Tips and Variations for Your Italian Chopped Salad
- Add some crunch: Toasted pine nuts or croutons add a lovely textural contrast.
- Spice it up: Add a pinch of red pepper flakes to the dressing for a little heat.
- Get creative with protein: Grilled chicken, Italian sausage, or even chickpeas are all great additions.
- Make it a meal prep staple: This salad keeps well in the refrigerator for a couple of days, making it a great option for meal prepping. Just add the dressing right before serving to prevent the greens from getting soggy.
- Seasonal variations: Use seasonal vegetables to keep your salad fresh and exciting. Summertime might call for zucchini and peaches, while winter might see roasted butternut squash and kale.
This Italian chopped salad recipe is a versatile and delicious option that can be adapted to your preferences. Enjoy experimenting with different ingredients and creating your own perfect version! Happy cooking!
