Let’s be honest, most salads are a sad excuse for a meal. You eat a giant bowl of leaves and you’re hungry again in an hour. It’s a chore, not a treat.
This Italian Chopped Salad is different. It’s packed with so much good stuff that you actually feel full and satisfied. This is the kind of salad that makes you look forward to lunch.
No more boring salads. Let’s make something you’ll actually want to eat again and again.
What You’ll Need
This recipe is all about combining simple, tasty ingredients. Don’t worry about exact amounts, just use what you like.
For the Salad:
- 1 large head of romaine lettuce
- 1 can (15 ounces) chickpeas, rinsed and drained
- 1 cup cherry tomatoes, halved
- 1/2 red onion, thinly sliced
- 1/2 cup sliced pepperoncini peppers
- 4 ounces Genoa salami, chopped
- 4 ounces provolone cheese, cubed
For the Vinaigrette:
- 1/2 cup extra virgin olive oil
- 1/4 cup red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Tools You’ll Need
You don’t need any fancy gadgets for this.
- A very large bowl
- A sharp knife
- Cutting board
- A small jar with a lid (for the dressing)
How to Make Italian Chopped Salad
This comes together fast. The main work is just chopping.
Step 1: Make the dressing. Combine the olive oil, red wine vinegar, Dijon mustard, oregano, salt, and pepper in a small jar. Screw the lid on tight and shake it until it’s all mixed up.
Step 2: Chop all your salad ingredients. Cut the romaine, tomatoes, red onion, pepperoncini, salami, and provolone into small, bite-sized pieces. Try to make everything about the same size.
Step 3: Put everything in your big bowl. Add the chopped ingredients and the rinsed chickpeas to the bowl.
Step 4: Just before you serve it, pour the dressing over the salad. Toss everything together really well so every single piece gets coated.
Pro Tips
I’ve made this salad a thousand times. Here are a few tricks I’ve learned.
- Use a Giant Bowl: Get the biggest bowl you own. Using a bowl that seems too big makes tossing the salad so much easier and keeps your counter clean.
- Chop Size is Key: The magic of a chopped salad is getting a little of everything in each bite. Aim to chop all your ingredients to be about the size of a chickpea.
- Don’t Dress It Early: Only add the dressing right before you’re about to eat. If you do it too soon, the lettuce will get limp and soggy.
Substitutions and Variations
Feel free to mix things up based on what you have.
- Lettuce: Iceberg or a mix of greens works too.
- Meat: Try pepperoni, cooked chicken, or leave it out for a vegetarian version.
- Cheese: Cubed mozzarella or feta are great swaps for provolone.
- Add-ins: Olives, cucumbers, or roasted red peppers are also great additions.
Make-Ahead Tips
You can easily prep this salad ahead of time.
Chop all the vegetables, cheese, and salami. Store them in separate containers in the fridge.
You can also make the dressing and keep it in the jar in the fridge for up to a week. Just shake it up again before you use it.
Leftovers and Storage
If you have leftovers, store the undressed salad in an airtight container in the fridge. It should stay fresh for about 2 days.
A dressed salad won’t keep well. It’s best to only dress the amount you plan to eat.
Nutrition and Pairing Ideas
Here’s a quick look at how to fit this salad into your meals.
| Nutrition (Approximate Per Serving) | |
|---|---|
| Calories | 450 |
| Protein | 18g |
| Fat | 35g |
| Carbohydrates | 15g |
| Dietary Swaps | How to Do It |
|---|---|
| Vegetarian | Skip the salami. Add more chickpeas or some white beans. |
| Dairy-Free | Leave out the cheese or use a dairy-free provolone. |
| Gluten-Free | This recipe is naturally gluten-free. |
| Meal Pairing Suggestions |
|---|
| A slice of crusty garlic bread |
| A simple bowl of minestrone soup |
| Grilled chicken or fish |
FAQs
Q1. My salad got really watery. Why?
Ans: You probably added the dressing too soon. Also, make sure to dry your lettuce really well after washing it. Any extra water will make the salad soggy.
Q2. Can I use a different dressing?
Ans: Of course. A simple Italian dressing from the store works in a pinch. But the homemade version is really easy and tastes much better.
Q3. How do I keep the red onion from being too strong?
Ans: After you slice the red onion, you can soak it in a bowl of cold water for about 10 minutes. This takes away some of the harsh bite.
Wrapping Up
That’s it. A simple, delicious salad that won’t leave you feeling hungry. It’s perfect for a quick lunch, a light dinner, or to bring to a party.
Give it a try this week. I think you’ll be surprised at how good a salad can be. Let me know how it turns out in the comments below
