Vegetarian Italian Chopped Salad
Vegetarian Italian Chopped Salad
  • prep: 20 min
  • cook: 0 hr
  • total: 20 min
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  • servings:
  • Summary

    Truly the best Italian chopped salad recipe, with chopped fresh greens and veggies in a simple Italian vinaigrette. This salad is vegetarian and easily vegan. Recipe yields 6 to 8 side servings or 3 to 4 meal-sized servings (a lot). If you store the salad separately from the vinaigrette, it will keep well for up to 4 days.

    Ingredients

    • 10 ounces chopped romaine lettuce* (about 2 medium or 3 small heads, chopped)
    • ½ medium head of radicchio*, finely chopped (about 2 cups)
    • ½ medium red onion, chopped (about 1 cup)
    • 2 ribs celery, chopped
    • 1 pint cherry tomatoes, thinly sliced
    • ? cup stemmed and thinly sliced pickled pepperoncini peppers
    • ? cup oil-packed sun-dried tomatoes, rinsed and roughly chopped
    • 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
    • 1 cup (4 ounces) ¼? cubes of provolone cheese (optional)
    • ? cup extra-virgin olive oil
    • ? cup red wine vinegar
    • 1 tablespoon Dijon mustard
    • 1 teaspoon honey
    • 2 cloves garlic, pressed or minced
    • 2 teaspoons dried oregano
    • 10 twists freshly ground black pepper
    • ¼ teaspoon salt, more to taste
    • Pinch of red pepper flakes, for heat (optional)

    Instructions

    Click Here For Step-By-Step Instructions

    Video

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    Nutrition

    Nutritional Info
    • Servings Per Recipe: 6
    • Amount Per Serving
    • Calories: 533 % Daily Value *
    • Total Fat: 45 g 68.64%
    • Saturated Fat: 9 g 46.02%
    • Trans Fat: 0 g %
    • Cholesterol: 15 mg 5.06%
    • Sodium: 799 mg 33.3%
    • Calcium: 254 mg 25.38%
    • Potassium: 758 mg 21.65%
    • Magnesium: 0 mg 0%
    • Iron: 3 mg 15.57%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 22 g %
    • Dietary Fiber: 7 g 27.41%
    • Sugar: 8 g
    • Protein: 11 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 4 g
    • Vitamin A 75.56%
    • Vitamin C 44.2%
    • Vitamin D 1.1%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat8
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch0
    • Exchange - Vegetables3
    • Exchange - Lean Meat1
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total2 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy1 c
    • MyPlate - Protein Total1 oz-eq

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