Italian Chopped Salad

Move over boring salads because this Italian Chopped Salad is far from that! Now I must admit whilst its named an Italian salad, I can guarantee you its not one you will find anywhere in Italy. Fun fact, in my time spent in Italy I've become aware that the salads enjoyed there are very simple with not many ingredients, it's usually just made with lettuce, tomatoes and sometimes cucumbers and carrots. It's also never dressed and you dress the salad yourself!

Now back to my Italian chopped salad, don't worry it's packed with a lot more…with fresh crunchy veggies and extra goodies. Bringing the Italian flavors are marinated artichokes, sun dried tomatoes and of course cheese. I went with a mix of mozzarella balls and parmesan too, because two cheeses are better than one 😃

I'm also not a fan of store bought salad dressing and always make my own, so here I've made an easy Italian dressing that's tangy and brings all the flavors together. You can even make a bigger batch and keep it in the fridge to add to other salads. Other homemade dressings to try are my healthy caesar dressing and miso dressing.

Ingredients and Substitutions

• Romaine lettuce is the perfect salad base giving it a great crunch. You can also use iceberg lettuce, mixed greens and even add some radicchio to it 
• Persian cucumbers or Lebanese cucumbers add extra freshness and are less watery, but classic English cucumbers are fine too
• Cherry tomatoes or grape tomatoes add juicy sweetness and pop of color. Roma tomatoes are a great substitute
• Red onion adds a little bite, you guys know I always soak them in water for 10 minutes to mellow their flavor. Shallots or spring onions are a lighter option
• Baby mozzarella balls also known as bocconcini add a delicious creamy bite. You can also dice up traditional mozzarella or even provolone cheese 
• Parmesan cheese (Parmigiano Reggiano) adds salty umami flavor and makes everything taste better right?? I always recommend buying a block and grating it yourself. Pecorino Romano works well too
• Artichoke hearts bring a tangy Italian inspired flavor. Slice them thinly to accompany the other fresh ingredients. You can swap with pepperoncini peppers, they would be delicious too
• Sun dried tomatoes add more delicious depth. Swap for roasted red peppers or olives

Homemade Italian Dressing

• Extra virgin olive oil is the base of the dressing, a good quality oil will give you a more delicious flavor 
• Red wine vinegar gives the classic tangy flavor without being too acidic 
• Fresh lemon juice brightens the dressing and balances the tangy ingredients
• Dijon mustard helps emulsify the vinaigrette to a creamy finish 
• Oregano adds the classic Italian taste and pairs beautifully with the vegetables and cheese. You can also add dried basil or parsley too 
• Garlic cloves are optional. I'm personally not a fan of raw garlic in dressings but if using, I recommend finely grating with a microplane grater 

Tips and Tricks

• Chop the ingredients in similar bite sized pieces so you get a delicious variety in each mouthful
• Shake the dressing in a mason jar, whisk or use a mini milk frother which will help emulsify the dressing
• Add the dressing right before serving to keep the salad fresh and crunchy
• Make it a main dish by adding extra protein such as breaded tofu, chicken, salmon bites, shrimp, chickpeas or even butter beans

Storage Instructions

• Store leftovers in an air tight container in the fridge for 2 days if the salad is dressed
• To make ahead or for meal prep, store the salad and dressing separately. The salad will then store up to 5 days
• Store extra vinaigrette in a glass jar in the fridge for up to 2 weeks. If it solidifies due to the olive oil, leave at room temperature for 10-15 minutes then shake before using

Serving Suggestions

This Italian Chopped Salad pairs perfectly for many occasions. Great for gatherings and cookouts alongside grilled meats, seafood and vegetarian mains like cauliflower steak and tofu steaks. 

It also works well for Italian style family dinners alongside a focaccia pizza, garlic bread and cherry tomato pasta yum! You can also serve with a cozy soup such as this tortellini soup or my classic Italian pastina. Feel free to add extra protein and make it a full meal in itself.

FAQs

Pairing

These are my favorite dishes to serve with Italian Chopped Salad:

More Italian Salads

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