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Vegetarian Italian Chopped Salad recipe

  • Author: Caroline

Ingredients

Scale

    • 1 large head of romaine lettuce, washed, dried, and chopped (about 6–8 cups)

    • 1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained

    • 1 cup cherry or grape tomatoes, halved or quartered

    • 1 large cucumber, peeled (if desired), seeded (if necessary), and diced (about 1.5 cups)

    • 1/2 medium red onion, finely diced or thinly sliced

    • 1/2 cup Kalamata olives, pitted and halved or roughly chopped

    • 1/2 cup sliced pepperoncini peppers, drained

    • 1 (14-ounce) can artichoke hearts (in water or brine), drained and roughly chopped

    • 1/4 cup grated or shaved vegetarian Parmesan cheese (optional, ensure it’s made with non-animal rennet)

        • OR 1/2 cup mozzarella pearls (bocconcini), ensure vegetarian rennet (optional)

    • Optional: 1/2 cup croutons (homemade or store-bought) for serving

Ingredients for the Zesty Italian Vinaigrette

    • 1/2 cup extra virgin olive oil

    • 1/4 cup red wine vinegar

    • 1 tablespoon Dijon mustard

    • 1–2 cloves garlic, minced

    • 1 teaspoon dried oregano

    • 1/2 teaspoon dried basil

    • 1/4 teaspoon red pepper flakes (optional, or to taste)

    • 1/2 teaspoon salt (or to taste)

    • 1/4 teaspoon freshly ground black pepper (or to taste)

    • Optional: 1 teaspoon maple syrup or agave nectar (if you prefer a slightly sweeter dressing

Instructions

    1. Prepare the Vinaigrette:

        • In a small bowl, whisk together the red wine vinegar, Dijon mustard, minced garlic, dried oregano, dried basil, red pepper flakes (if using), salt, and pepper.

        • Slowly drizzle in the extra virgin olive oil while continuously whisking to emulsify the dressing. Alternatively, combine all dressing ingredients in a jar with a tight-fitting lid and shake vigorously until well combined and emulsified.

        • Taste the dressing and adjust seasonings if necessary (more salt, pepper, vinegar, or a touch of sweetener if desired). Set aside. This can be made a day or two in advance and stored in the refrigerator. Bring to room temperature and shake well before use.

    1. Prepare the Salad Vegetables:

        • Lettuce: Wash the romaine lettuce thoroughly. Dry it completely using a salad spinner or by patting it dry with clean kitchen towels or paper towels (wet lettuce will result in a soggy salad and diluted dressing). Chop the dried lettuce into bite-sized pieces and place it in a very large salad bowl.

        • Chickpeas: Rinse and drain the canned chickpeas well.

        • Tomatoes: Halve or quarter the cherry/grape tomatoes.

        • Cucumber: Peel (if desired), de-seed (if the seeds are large), and dice the cucumber.

        • Red Onion: Finely dice or thinly slice the red onion. If you prefer a milder flavor, soak the chopped onion in cold water for 10-15 minutes, then drain thoroughly.

        • Olives: Pit (if necessary) and halve or roughly chop the Kalamata olives.

        • Pepperoncini: Drain the sliced pepperoncini peppers.

        • Artichoke Hearts: Drain the artichoke hearts and roughly chop them.

    1. Combine Salad Ingredients:

        • To the large bowl with the chopped romaine lettuce, add the rinsed chickpeas, tomatoes, cucumber, red onion, Kalamata olives, pepperoncini peppers, and artichoke hearts.

        • If using, add the vegetarian Parmesan cheese or mozzarella pearls.

    1. Dress and Toss the Salad:

        • Just before serving, pour about two-thirds of the prepared vinaigrette over the salad ingredients in the bowl.

        • Gently toss the salad until all the ingredients are evenly coated with the dressing. Be careful not to over-toss, which can bruise the lettuce.

        • Taste the salad. If needed, add more dressing, a little at a time, until it’s dressed to your liking. You may not need all of the dressing.

    1. Serve:

        • Serve the Vegetarian Italian Chopped Salad immediately.

        • If using croutons, add them just before serving to maintain their crunchiness, or serve them on the side.

        • Garnish with extra vegetarian Parmesan, if desired.

Nutrition

  • Serving Size: one normal portion
  • Calories: 350-450

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Find it online: https://hereasyrecipes.com/vegetarian-italian-chopped-salad-recipe/