Description
A vibrant and refreshing Italian Chopped Salad combining crunchy romaine, cabbage, and cucumbers with protein-packed chickpeas, creamy mozzarella, pepperoncini peppers, and a zesty Italian dressing. Perfectly chopped ingredients create a delightful texture, making it a healthy and flavorful meal or side dish that comes together in under 20 minutes.
Ingredients
Salad
- 1 heart of romaine lettuce (about 3-4 cups, finely chopped)
- 2 cups green cabbage (finely chopped)
- 1 15-ounce can chickpeas (drained and rinsed)
- ½ cup chopped mozzarella cheese (¼ inch chunks)
- 3 mini cucumbers (about 1 ½ cups, chopped)
- 1 cup fresh parsley (chopped)
- ½ red onion (finely chopped, about 1 cup)
- 1 cup cherry tomatoes (chopped)
- ⅓ cup pepperoncini peppers (drained well and finely chopped)
- Dried oregano (for serving)
Italian Dressing
- Olive oil
- Red wine vinegar
- Garlic (minced)
- Dijon mustard
- Dried oregano
- Salt and freshly ground black pepper
Instructions
- Make dressing: Whisk together all Italian dressing ingredients in a small bowl until combined or add them to a mason jar and shake well. Taste and adjust seasoning with more salt and pepper as needed.
- Prep salad: In a large mixing bowl, add the finely chopped romaine lettuce. Layer with chopped green cabbage, drained chickpeas, mozzarella chunks, chopped mini cucumbers, fresh parsley, finely chopped red onion, chopped cherry tomatoes, and finely chopped pepperoncini peppers.
- Serve: Divide the salad portion into individual bowls. Drizzle with half of the prepared Italian dressing first, toss lightly if desired, and taste. Add more dressing as preferred. Season with extra salt and pepper if necessary and sprinkle dried oregano on top before serving for an authentic Italian flavor.
Notes
- Drain and rinse chickpeas thoroughly to reduce sodium and remove canned flavor.
- Adjust the amount of pepperoncini peppers to your heat preference.
- Use fresh herbs like parsley for the best flavor and texture.
- This salad can be prepared in advance; store dressing separately and combine just before serving to keep ingredients crisp.
- Feel free to add protein such as grilled chicken for a more substantial meal.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Salad
- Method: No-Cook
- Cuisine: Italian
