Italian · Healthy

Italian Chopped Salad

Salami, provolone, chickpeas and pepperoncini chopped small under a red wine vinaigrette sharp enough to stand up to all of it. The deli counter as a salad.

Not yet ratedThis recipe has no ratings yet 25 min total Serves 6 servings Easy
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Italian Chopped Salad — Italian healthy recipe, served and ready to eat

Photograph credit: Italian Chopped Salad by cheeseslave · CC BY 2.0 · Flickr

Method

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  1. Whisk all the dressing ingredients together until emulsified. Taste it — it should make you wince slightly on its own.

  2. Put the chickpeas, salami, provolone, tomatoes, cucumber, red onion, pepperoncini and olives in a large bowl.

  3. Add two-thirds of the dressing and toss well. Leave 10 minutes so the chickpeas and salami take it up.

  4. Chop everything to a similar size as you go — roughly 1 cm — so a forkful gets a bit of each.

  5. Just before serving, add the shredded romaine, the parsley and the rest of the dressing, and toss again.

  6. Finish with the grated Parmigiano and more black pepper.

Chef’s Tips

  • Lettuce last, always. Ten minutes in that dressing and it is soup.
  • The dressing should taste too sharp on a spoon. Against the salami it is exactly right.
  • Everything but the lettuce can be dressed and refrigerated a day ahead.

Common Substitutions & Variations

  • An eighth of a teaspoon of garlic powder per clove is the usual stand-in when you are out of fresh garlic — it will not caramelise the same way, but it carries the flavour.
  • Fresh herbs work in place of the dried oregano at roughly three times the quantity — a teaspoon of dried is about a tablespoon of fresh, chopped.

Pairing Suggestions

  • Crusty bread
  • A glass of cold Lambrusco
  • A bowl of soup

Storage & Reheating

Undressed components keep 3 days refrigerated. Once the lettuce is in, eat it within the hour.

Common questions

How long does Italian Chopped Salad take to make?

About 25 minutes in total — 25 minutes of preparation and of cooking. The recipe serves 6.

What are the key tips for making Italian Chopped Salad?

Lettuce last, always. Ten minutes in that dressing and it is soup. The dressing should taste too sharp on a spoon. Against the salami it is exactly right. Everything but the lettuce can be dressed and refrigerated a day ahead.

What should I serve with Italian Chopped Salad?

Crusty bread; A glass of cold Lambrusco; A bowl of soup.

How should Italian Chopped Salad be stored?

Undressed components keep 3 days refrigerated. Once the lettuce is in, eat it within the hour.

Is Italian Chopped Salad suitable for a special diet?

This recipe is no added sugar. Those labels are checked against the ingredient list, so a dish is only marked when nothing in it contradicts the claim.

How many calories are in Italian Chopped Salad?

About 548 kcal per serving, with 22 g protein, 26 g carbohydrate and 40 g fat. The figures are calculated from the ingredient list and are an estimate.

Nutritional Highlights

Per serving, calculated from the ingredient list. Treat these as an estimate — brands and cuts vary.

548Calories
22gProtein
26gCarbs
40gFat
6gFibre
6gSugar
1620mgSodium

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Written and tested by Turab

One person, one kitchen — no test kitchen, no team. How every recipe on this site is checked before it goes up.