What is the difference between a chopped salad and a regular salad?

A chopped salad involves cutting all ingredients into bite-sized pieces, ensuring every bite includes a mix of flavors and textures. Regular salads often layer or toss ingredients in larger portions, which can make each bite less uniform.

Can I make Italian chopped salad ahead of time?

Yes! Itu2019s ideal for meal prep. Store components separately and dress right before serving. This keeps the romaine lettuce and other vegetables from becoming soggy.

What kind of lettuce is best for chopped salad?

Romaine lettuce is the best option due to its crunch, durability, and neutral flavor. It holds up well with heavier ingredients and dressings, unlike softer lettuces.

How long can chopped salad last in the fridge?

An undressed chopped salad can last 3u20134 days when stored in an airtight container. Keep dressing separate and mix only when ready to eat for the best texture.

Italian Chopped Romaine Lettuce Salad: Your Guide for Fresh Crunch

Name: Italian Chopped Romaine Lettuce Salad
Prep time: 20 min
Total time: 20 min
Cuisine: Italian
Ingredients: 1 large head romaine lettuce, finely chopped; 1 (15-ounce) can chickpeas, rinsed and drained; 1 cup cherry tomatoes, halved; 1/2 cup cucumber, diced; 1/4 cup red onion, thinly sliced; 1/2 cup bell pepper (any color), diced; 1/2 cup pitted Kalamata olives, halved; 1/2 cup mozzarella pearls or diced fresh mozzarella; 1/4 cup grated Parmesan cheese; 1/4 cup turkey pepperoni, sliced (optional); 1/4 cup carrots, finely diced (optional); ⅓ cup olive oil (for dressing); 3 tablespoons red wine vinegar (for dressing); 1 tablespoon lemon juice (for dressing); 1 teaspoon Dijon mustard (for dressing); 1 teaspoon dried oregano (for dressing); ½ teaspoon garlic powder (for dressing); ½ teaspoon salt (for dressing); ¼ teaspoon black pepper (for dressing)

Description

A fresh, crunchy, and zesty Italian chopped salad featuring crisp romaine, vibrant veggies, and a homemade dressing that’s perfect for meal prep.

Ingredients

Scale

1 large head romaine lettuce, finely chopped
1 (15-ounce) can chickpeas, rinsed and drained
1 cup cherry tomatoes, halved
1/2 cup cucumber, diced
1/4 cup red onion, thinly sliced
1/2 cup bell pepper (any color), diced
1/2 cup pitted Kalamata olives, halved
1/2 cup mozzarella pearls or diced fresh mozzarella
1/4 cup grated Parmesan cheese
1/4 cup turkey pepperoni, sliced (optional)
1/4 cup carrots, finely diced (optional)
⅓ cup olive oil (for dressing)
3 tablespoons red wine vinegar (for dressing)
1 tablespoon lemon juice (for dressing)
1 teaspoon Dijon mustard (for dressing)
1 teaspoon dried oregano (for dressing)
½ teaspoon garlic powder (for dressing)
½ teaspoon salt (for dressing)
¼ teaspoon black pepper (for dressing)

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Instructions

Step 1: Prepare the Italian Dressing. In a small bowl or jar, combine olive oil, red wine vinegar, and lemon juice.
Step 2: Add Dijon mustard, oregano, garlic powder, salt, and pepper to the dressing mixture.
Step 3: Whisk vigorously or shake in a sealed jar until the dressing is fully emulsified. Set aside.
Step 4: Prepare the salad vegetables. Finely chop the romaine lettuce. Dice the cucumber and bell pepper. Thinly slice the red onion. Halve the cherry tomatoes and Kalamata olives.
Step 5: In a large salad bowl, combine the chopped romaine lettuce, rinsed chickpeas, halved cherry tomatoes, diced cucumber, sliced red onion, diced bell pepper, halved Kalamata olives, mozzarella pearls, and grated Parmesan cheese. If using, add the sliced turkey pepperoni and diced carrots.
Step 6: Just before serving, pour the prepared Italian dressing over the salad ingredients.
Step 7: Toss gently until all the ingredients are evenly coated with the dressing. Serve immediately for the best crunch.

Notes

For a heartier meal, consider adding grilled chicken or shrimp. This salad is excellent for meal prep; store dressing and salad components separately to maintain freshness and crunch.

Prep Time: 20 minutes
Cook Time: 0 minutes
Category: Salad
Method: Chopping, Tossing
Cuisine: Italian

Nutrition

Serving Size: 1 bowl
Calories: 320 kcal
Sugar: 5g
Sodium: 450mg
Fat: 20g
Saturated Fat: 6g
Unsaturated Fat: 12g
Trans Fat: 0g
Carbohydrates: 25g
Fiber: 6g
Protein: 10g
Cholesterol: 25mg