I remember the first time I had an Italian chopped salad; it was during a cozy dinner party at a friend’s house. The vibrant colors and fresh ingredients caught my eye immediately, and as soon as I took my first bite, I was hooked! The mix of crunchy vegetables, zesty salami, and tangy dressing whisked me straight to the sun-drenched streets of Italy. Ever since that magical evening, I have been perfecting my own version of this delicious salad.
What I love most about this recipe is how versatile it is! You can toss in whatever veggies you have lying around, or even switch up the proteins. Plus, it’s refreshingly light yet satisfying enough to serve as a full meal. Perfect for hot summer days, festive gatherings, or any time you want to feel like you’re dining al fresco in Italy!
What’s in Italian Chopped Salad?
Lettuce: I like to use a mix of romaine and arugula for that perfect crunch and peppery flavor. The romaine provides a nice crispness while arugula adds a sophisticated bite.
Tomatoes: Juicy cherry tomatoes are my go-to, offering sweetness and acidity that balances well with the other ingredients. If you can get your hands on heirloom tomatoes, even better!
Cucumber: Fresh, crunchy cucumber adds a refreshing texture. I prefer Persian cucumbers because they are seedless, but any cucumber will do the trick!
Red Onion: A little bit of chopped red onion brings an irresistible zing to the salad. I recommend soaking it in cold water for a few minutes to reduce the sharpness.
Salami: This is where the Italian flair comes in! I love using thinly sliced salami for its salty, savory flavor. You can also swap it out for prosciutto if you’re feeling fancy.
Cheese: Feta or Parmesan really elevate the salad. I lean toward feta for its creaminess, but freshly grated Parmesan adds a nutty finish.
Olives: Green or black olives can add a briny bite. I personally adore Kalamata olives for their bold flavor.
Italian Dressing: A zesty homemade dressing made of olive oil, red wine vinegar, oregano, garlic, and a pinch of salt pulls everything together beautifully.
Is Italian Chopped Salad Good for You?
Absolutely! This salad boasts a wealth of fresh vegetables, which means you’re loading up on fiber, vitamins, and minerals.
Lettuce: Rich in vitamins A and K.
Cucumbers: Low in calories and provide hydration due to their high-water content.
Olives: A good source of healthy fats and antioxidants.
Just be mindful of the dressing and toppings; going a little too heavy on the dressing can add extra calories. Also, if you are sensitive to sodium, watch the amount of salami and cheese you add.
Ingredients List
– 4 cups chopped romaine lettuce
– 2 cups fresh arugula
– 1 cup cherry tomatoes, halved
– 1 medium cucumber, chopped
– 1/2 cup diced red onion
– 1 cup thinly sliced salami (or prosciutto)
– 1/2 cup crumbled feta cheese
– 1/2 cup sliced olives (green or Kalamata)
– 1/3 cup homemade Italian dressing
This recipe serves about 4-6 people, making it perfect for a family meal or a gathering with friends!
How to Make Italian Chopped Salad?
1. Start by prepping all your veggies. Rinse and chop the romaine and arugula, halve the cherry tomatoes, chop the cucumber, and dice the red onion. Don’t forget to soak the onion in cold water for a bit if you want to tame its flavor.
2. In a large salad bowl, combine the chopped romaine, arugula, tomatoes, cucumber, and red onion.
3. Add the sliced salami and olives on top of the veggies.
4. Sprinkle the crumbled feta cheese over the salad.
5. Drizzle your homemade Italian dressing over everything. I usually start with about half of the dressing and then add more according to your taste.
6. Gently toss everything together until it’s well mixed. Taste test and adjust the dressing or seasoning if needed.
7. Serve immediately and enjoy the burst of flavors!
Perfecting Your Salad!
– You can easily make this salad ahead of time. Just store the dressing separately until you’re ready to serve to prevent sogginess.
– Feel free to add some roasted veggies or grilled chicken for added protein and flavor.
– And don’t hesitate to swap out ingredients! If you’re not a fan of salami, turkey or chickpeas can be delicious alternatives.
I’m so excited for you to try this Italian chopped salad! It’s a colorful and flavorful dish that is bound to impress. Remember, food is all about sharing and enjoying, so don’t forget to let me know how it turns out for you! Happy cooking!
