Italian Chopped Salad: A Flavorful and Hearty Dish

Introduction

An Italian chopped salad is a perfect combination of fresh, crisp vegetables, tangy dressing, and rich, savory cheeses. With a balance of flavors and textures, this dish is satisfying on its own or as an accompaniment to a main course. The bright lemon vinaigrette ties all the ingredients together, making this salad a go-to recipe for gatherings, weeknight meals, and special occasions.

This Italian chopped salad is inspired by the classic flavors of Italy. It features a mix of iceberg lettuce and radicchio for crunch, cherry tomatoes for sweetness, and chickpeas for added protein. The combination of fresh mozzarella and provolone provides a creamy and sharp contrast, while pepperoncini adds a tangy, slightly spicy kick. Finished with a homemade lemon vinaigrette and a sprinkle of dried oregano, this salad bursts with fresh and zesty flavors.

Beyond its delicious taste, this salad is packed with nutrition. Chickpeas offer plant-based protein and fiber, while tomatoes provide antioxidants like lycopene. The cheese adds calcium and healthy fats, and the homemade dressing keeps things free of preservatives. Whether you’re looking for a light lunch, a side dish, or a salad that can stand alone as a meal, this recipe has you covered.

Ingredients

For the Lemon Vinaigrette:

• 1/4 cup extra-virgin olive oil
• 1 1/2 tablespoons lemon juice
• 1 tablespoon red wine vinegar
• 1/2 shallot, finely chopped
• 1 garlic clove, finely chopped
• 1 tablespoon dried oregano
• 1/2 teaspoon sea salt
• Freshly ground black pepper, to taste

For the Salad:

• 1 small head iceberg lettuce
• 1 head radicchio
• 1/2 small red onion, thinly sliced
• 1 pint cherry tomatoes, halved or quartered
• 1 can (15 ounces) chickpeas, rinsed and drained
• 4 ounces fresh pearl mozzarella, drained
• 4 ounces provolone cheese, diced
• 5 pepperoncini, stemmed and sliced
• 1 teaspoon dried oregano, for garnish
• Sea salt and freshly ground black pepper, to taste

Instructions

Step 1: Make the Dressing

1. In a small bowl, whisk together the olive oil, lemon juice, red wine vinegar, shallot, garlic, oregano, salt, and black pepper.
2. Taste and adjust the seasoning as needed.
3. Set aside while you prepare the salad to allow the flavors to meld.

Step 2: Prepare the Lettuce and Vegetables

1. Cut the iceberg lettuce in half through the core, then remove the core.
2. Slice the lettuce lengthwise into 1/4-inch strips and place in a large salad bowl.
3. Repeat the same process with the radicchio.
4. Thinly slice the red onion and halve or quarter the cherry tomatoes.
5. Rinse and drain the chickpeas.

Step 3: Assemble the Salad

1. In the large salad bowl, combine the sliced lettuce, radicchio, red onion, cherry tomatoes, and chickpeas.
2. Add the fresh mozzarella, diced provolone, and sliced pepperoncini.
3. Drizzle the salad with the prepared lemon vinaigrette and toss gently to coat.
4. Season with sea salt and freshly ground black pepper to taste.
5. Sprinkle with an additional teaspoon of dried oregano for extra flavor.
6. Serve immediately and enjoy!

Tips for the Best Italian Chopped Salad

• Use fresh ingredients: Fresh vegetables and high-quality cheese will elevate the overall taste.
• Let the dressing sit: Allowing the vinaigrette to rest for a few minutes helps enhance the flavors.
• Adjust the texture: If you prefer a softer salad, let it sit with the dressing for 5-10 minutes before serving.
• Add protein: Grilled chicken, sliced salami, or canned tuna make excellent additions for a heartier meal.
• Customize the cheese: Swap provolone for Parmesan or add crumbled feta for a different taste.
• Try different greens: If you don’t have radicchio, substitute it with romaine or arugula.
• For a spicy kick: Add extra pepperoncini or a pinch of red pepper flakes.
• Add nuts or seeds: Pine nuts or toasted sunflower seeds add extra crunch.

Variations and Add-Ons

While this salad is delicious as-is, here are a few ways to make it your own:

• Meat lovers’ version: Add prosciutto, crispy pancetta, or sliced pepperoni.
• Crunchy texture: Toss in croutons, toasted pine nuts, or crushed pita chips.
• Sweet twist: Balance the acidity with sliced apples, dried cranberries, or candied pecans.
• Extra veggies: Roasted red peppers, artichoke hearts, or cucumbers work well.
• Creamy option: Mix in a spoonful of Greek yogurt to the vinaigrette for a creamier dressing.
• Make it a grain salad: Add cooked quinoa, farro, or bulgur wheat for extra sustenance.

How to Serve Italian Chopped Salad

• As a main course: Serve in large portions with warm, crusty bread or garlic knots.
• With pasta dishes: This salad complements pasta like spaghetti carbonara or baked ziti.
• With grilled meats: Pair with grilled steak, chicken, or fish for a balanced meal.
• In a wrap: Stuff it into a tortilla with grilled chicken for a delicious wrap.
• For meal prep: Store the components separately and assemble when ready to eat.
• On a charcuterie board: Serve alongside meats and cheeses for a vibrant addition.

How to Store Leftovers

• Refrigerate: Store leftover salad in an airtight container for up to 2 days. Keep the dressing separate to prevent sogginess.
• Dressing storage: The lemon vinaigrette can be refrigerated for up to a week. Shake well before use.
• Reviving leftovers: If the salad becomes slightly wilted, add fresh greens before serving.
• Make it last longer: Store chopped veggies in separate containers and mix when ready to eat.

Why You’ll Love This Italian Chopped Salad

• Bursting with flavor: The combination of fresh ingredients, zesty dressing, and savory cheese makes every bite delicious.
• Customizable: You can easily adapt the ingredients based on what you have.
• Nutritious and filling: Chickpeas provide plant-based protein, while fresh vegetables add fiber and vitamins.
• Great for entertaining: This colorful and vibrant salad is always a hit at gatherings.
• Meal-prep friendly: Prepare the ingredients in advance for quick meals throughout the week.

Final Thoughts

Italian chopped salad is a flavorful, easy-to-make dish that works for any occasion. With a refreshing lemon vinaigrette, creamy mozzarella, tangy pepperoncini, and a variety of textures, this salad is anything but boring. Whether you enjoy it as a light lunch, a dinner side, or a meal on its own, this Italian-inspired salad will quickly become a favorite.

One of the best aspects of this salad is how easily it can be customized. You can enhance its flavors with different cheese options like feta or Parmesan, or make it heartier by adding grilled chicken, shrimp, or even crispy pancetta. If you prefer a more plant-based meal, swap out the mozzarella for dairy-free cheese or add roasted chickpeas for extra crunch and protein. The dressing can also be adapted by incorporating balsamic vinegar or honey for a slightly sweeter balance.

If you’re hosting a gathering, this salad can be a showstopper on the table. It pairs beautifully with Italian favorites like pasta dishes, garlic bread, or even an antipasto platter. You can also serve it as part of a summer barbecue spread alongside grilled vegetables and meats. For those who love meal prep, this salad can be made in advance with the dressing stored separately, making it an easy go-to meal for busy days.

Try this recipe today and bring a taste of Italy to your table! Let us know how you customize it and what your favorite add-ons are. Enjoy a fresh, vibrant salad that never fails to impress!

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