Description
Crisp and zesty Italian chop-chop salad delivers a refreshing medley of classic Mediterranean flavors. Crunchy vegetables, tangy dressing, and savory herbs combine to create a light yet satisfying meal you’ll crave again and again.
Ingredients
Scale
Salad Ingredients:
- 4 cups (950 ml) romaine lettuce, chopped
- 1 cup (150 g) cherry tomatoes, halved
- 1 cup (150 g) cucumber, diced
- 1 cup (150 g) cooked chickpeas
Protein and Cheese:
- 1/2 cup (75 g) salami, chopped
- 1/2 cup (75 g) mozzarella cheese, diced
- 1/2 cup (75 g) provolone cheese, diced
- 1/4 cup (30 g) parmesan cheese, grated
Garnish and Flavor Enhancers:
- 1/2 cup (75 g) red onion, thinly sliced
- 1/2 cup (75 g) black olives, sliced
- 1/2 cup (75 g) pepperoncini, chopped
- 1/4 cup (15 g) fresh basil, chopped
Instructions
- Slice and dice crisp lettuce, juicy tomatoes, cool cucumber, sharp red onion, briny olives, tangy pepperoncini, hearty chickpeas, creamy mozzarella, robust provolone, savory salami, and sharp parmesan into a spacious mixing vessel.
- Craft a vibrant vinaigrette by blending rich olive oil, zesty red wine vinegar, pungent Dijon mustard, sweet honey, aromatic minced garlic, fragrant oregano, seasoned with salt and cracked pepper in a compact container.
- Vigorously pour the dressing over the chopped ingredients, gently tossing with circular motions to ensure each morsel becomes thoroughly and evenly coated with the flavorful mixture.
- Elevate the salad’s visual appeal and herbal essence by scattering freshly torn basil leaves across the top, then serve immediately to preserve the crisp textures and vibrant flavors.
Notes
- Customize the salad by swapping meats like prosciutto or replacing salami with grilled chicken for a lighter protein option.
- Reduce sodium by using low-sodium cheese and olives, perfect for heart-healthy diets.
- Boost vegetarian-friendly version by removing salami and adding roasted chickpeas or marinated tofu for extra protein.
- Prep ingredients ahead of time and store dressing separately to maintain crisp salad texture and prevent wilting.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Shaking
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 214 kcal
- Sugar: 4 g
- Sodium: 530 mg
- Fat: 14 g
- Saturated Fat: 6 g
- Unsaturated Fat: 7 g
- Trans Fat: 0.1 g
- Carbohydrates: 13 g
- Fiber: 4 g
- Protein: 14 g
- Cholesterol: 35 mg