Hearty Italian Chopped Salad
A fresh and filling Italian chopped salad combining crisp veggies, tangy homemade dressing, and hearty ingredients for a perfect quick lunch or light dinner.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 15 minutes
- Yield: 6 servings 1x
- Category: Salad
- Cuisine: Italian
Ingredients
Scale
- 6 cups romaine lettuce, chopped
- 4 cups iceberg lettuce, chopped
- 1 cup cherry tomatoes, halved
- 1 medium cucumber, diced
- 1 medium red bell pepper, diced
- ½ small red onion, finely chopped
- ½ cup Kalamata olives, pitted and halved
- ¼ cup pepperoncini, sliced
- 1 cup provolone cheese, cubed
- ½ cup cured salami or pepperoni, diced (optional)
- ⅓ cup extra virgin olive oil
- 3 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 1 teaspoon dried oregano
- Salt and freshly ground black pepper, to taste
- ½ teaspoon honey or sugar
Instructions
- Prep the Vegetables (10 minutes): Wash all produce thoroughly. Chop romaine and iceberg lettuce into 1-inch bite-sized pieces. Halve cherry tomatoes, dice cucumber and red bell pepper, and finely chop red onion. Keep ingredients separate on cutting board.
- Prepare the Italian Punch Ingredients (5 minutes): Pit and halve Kalamata olives, slice pepperoncini into rings, cube provolone cheese, and dice cured salami or pepperoni if using.
- Make the Dressing (5 minutes): Whisk together extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, dried oregano, and honey in a small bowl. Season with salt and pepper to taste. Adjust sweetness or acidity as needed.
- Combine and Toss (3 minutes): In a large mixing bowl, add all chopped vegetables, olives, pepperoncini, cheese, and salami. Pour dressing over and toss thoroughly to coat every piece.
- Final Touches and Serve (2 minutes): Taste and adjust seasoning if needed. Serve immediately for freshest crunch or chill for 15–20 minutes to meld flavors.
Notes
For vegetarian version, omit salami and add toasted pine nuts or sunflower seeds. For dairy-free, omit provolone or substitute with vegan cheese. Use smaller, firmer cucumbers to avoid mushiness. Dry lettuce well to prevent sogginess. Store salad and dressing separately if prepping ahead.
Nutrition
- Serving Size: About 1 cup per serv
- Calories: 250
- Sugar: 4
- Sodium: 450
- Fat: 20
- Saturated Fat: 6
- Carbohydrates: 8
- Fiber: 3
- Protein: 8
Keywords: Italian chopped salad, hearty salad, easy salad recipe, quick lunch, healthy salad, homemade Italian dressing, fresh veggies salad