Bright, crunchy, and bursting with Mediterranean flavors, this Vegetarian Italian Chopped Salad Recipe is one of those dishes that’s as satisfying to eat as it is to make. Whether you need a fresh side for dinner or a light meal to enjoy solo, this salad brings together bold textures and flavors that you’ll want to keep in your recipe arsenal.
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Why You'll Love This Recipe
This vegetarian Italian chopped salad has quickly become my go-to for easy weeknight meals and impressing guests alike. It’s vibrant, easy to toss together, and features flavors that somehow taste complex without requiring fancy ingredients or hours in the kitchen.
- Crunchy, colorful texture: Every bite has a satisfying mix of crisp romaine, bitter radicchio, and tender tomatoes.
- Bold, tangy dressing: The Italian vinaigrette here ties the salad together with just the right balance of acidity and herbs.
- Protein-packed without meat: Chickpeas add body and substance, making this hearty enough for a light meal.
- Flexible and forgiving: You can easily swap veggies or go dairy-free without losing any flavor.
Ingredients & Why They Work
Each ingredient in this Vegetarian Italian Chopped Salad Recipe plays a special role, bringing distinct flavors and textures that balance each other beautifully. Plus, shopping for these is a breeze at most grocery stores or farmers markets.
- Romaine lettuce: Crisp and refreshing, forms the bulk of the salad and adds a mild crunch.
- Radicchio: Brings that beautiful pop of purple color and a pleasantly bitter note that contrasts with the sweet tomatoes.
- Red onion: Adds a sharp, slightly sweet bite—chop finely to keep it from overpowering.
- Celery: Offers a subtle crunch and fresh, grassy flavor for dimension.
- Cherry tomatoes: Sweet and juicy, these little bursts brighten the whole salad.
- Pickled pepperoncini peppers: Tangy and slightly spicy, they add a lively zip.
- Sun-dried tomatoes: Their intense, concentrated flavor gives the salad depth and chewiness.
- Chickpeas: Creamy and protein-rich, they make the salad more filling and satisfyingly substantial.
- Provolone cheese: Optional, but I love how it melts lightly on the tongue with each bite, balancing the acidity.
- Extra-virgin olive oil: The foundation of the dressing—rich and fruity.
- Red wine vinegar: Brings acidity that cuts through the richness of the oil and cheese.
- Dijon mustard: Adds a gentle sharpness and helps emulsify the dressing.
- Dried oregano & garlic: Classic Italian flavors that make this dressing sing.
- Honey: Balances tartness with a touch of natural sweetness.
- Black pepper & red pepper flakes: For just the right amount of bite and warmth.
Make It Your Way
I love that this salad is so easy to tweak. Over time, I've found that the best dishes let you add your own spin without losing the essence of that original flavor magic.
- Variation: I sometimes double up on the chickpeas when I want extra protein or toss in some toasted pine nuts for crunch. Feel free to swap provolone for mozzarella or use vegan cheese to keep it dairy-free.
Step-by-Step: How I Make Vegetarian Italian Chopped Salad Recipe
Step 1: Prep Your Veggies—Chop, Chop, Chop!
Start by washing and drying your romaine lettuce and radicchio really well—wet greens can dilute your dressing. Chop everything into bite-sized pieces, aiming for uniformity so each forkful gets a little bit of everything. The radicchio can be bitter, so keeping its pieces small helps balance the flavors. I like to finely dice the red onion too, so it blends in nicely without overwhelming.
Step 2: Mix Salad Ingredients in a Big Bowl
Toss the chopped romaine, radicchio, red onion, celery, cherry tomatoes, pepperoncini, sun-dried tomatoes, and chickpeas in a large bowl. Adding the cheese cubes now is optional but highly recommended if you’re not dairy-free—it adds a creamy texture that contrasts perfectly with the crisp veggies.
Step 3: Whisk Together the Italian Vinaigrette
In a small bowl or jar, whisk together olive oil, red wine vinegar, Dijon mustard, dried oregano, honey, garlic, black pepper, salt, and a pinch of red pepper flakes for some heat. I find using fresh garlic and adding the pepper freshly cracked really elevates the dressing. Taste and adjust the salt and honey to find your perfect balance.
Step 4: Combine and Toss
Pour the vinaigrette over the salad ingredients and toss everything gently but thoroughly. The trick I learned is to toss with your hands—it’s easier to mix everything evenly without bruising delicate greens. Taste and add extra salt or pepper if needed. Serve immediately for crunch, or let it chill for 15 minutes to let flavors meld.
Top Tip
Making the salad is pretty straightforward, but I’ve learned a few handy tips to get it just right every time — these have saved me from soggy greens and bland bites on more than one occasion.
- Dry Your Greens Really Well: Using a salad spinner or patting dry with paper towels keeps your lettuce crisp and prevents oily dressings from sliding off.
- Chop Uniformly: Small, evenly chopped pieces mean every bite is balanced and enjoyable, avoiding awkward bites overloaded with one ingredient.
- Make the Dressing Ahead: Whisk your Italian vinaigrette earlier in the day and refrigerate to marry the flavors — bring it to room temperature before tossing the salad.
- Give It Time to Rest: While you can eat this right away, letting the salad sit for 10-15 minutes helps the flavors meld and softens the radicchio’s bitterness.
How to Serve Vegetarian Italian Chopped Salad Recipe
Garnishes
I usually sprinkle some extra fresh oregano or basil on top and maybe even a little grated Parmesan if I’m feeling fancy. Cracked black pepper always adds a nice finishing touch. For a pop of color and crunch, chopped toasted walnuts or pine nuts have been my go-to.
Side Dishes
This salad is excellent alongside crusty Italian bread or paired with a cozy pasta dish. I also love serving it up with grilled vegetables or alongside a hearty minestrone soup for a super satisfying vegetarian dinner.
Creative Ways to Present
For parties, I’ve served this chopped salad layered beautifully in a large trifle bowl, so the colorful layers peek through the glass. It’s a great conversation starter! Or arrange it on individual plates with a drizzle of balsamic glaze for an elegant touch.
Make Ahead and Storage
Storing Leftovers
Store leftovers in an airtight container in the fridge. I keep the dressing separate if possible because it keeps the salad from getting soggy overnight. The greens stay fresher that way, so you get a crunchier salad the next day.
Freezing
Because of the fresh veggies and dressing, I wouldn’t recommend freezing this salad — the texture and flavor can suffer. Chickpeas would freeze fine on their own, but the remaining ingredients lose their crunch once thawed.
Reheating
This salad is best served cold or room temperature, so I don’t reheat it. If you want to reuse leftovers in a warm dish, try sautéing the chickpeas and some of the sun-dried tomatoes and serving on top of warm grains or pasta for a quick meal.
Frequently Asked Questions:
Absolutely! Just leave out the provolone cheese and swap the honey in the dressing for maple syrup or agave nectar. The salad remains flavorful and delicious without dairy or animal products.
If you can’t find radicchio, you can either skip it or substitute with red leaf lettuce or endive for a similar color and mild bitterness. The salad will still be tasty even without it.
If stored properly with the dressing separate, this salad will keep fresh for up to 2 days. Beyond that, the greens start to wilt and lose their crunch, so it’s best enjoyed within a day or two.
Yes! Prepare all the chopped vegetables and dressing ahead of time and toss everything just before serving. If you want to save time, pre-cut salad greens or a romaine-radicchio mix make prep even quicker.
Final Thoughts
This Vegetarian Italian Chopped Salad Recipe thrills me every time I make it — it’s hearty yet fresh, simple but packed with layers of flavor that keep you coming back for more. I hope you enjoy tossing this salad as much as I do, and that it becomes a fast favorite in your kitchen too. Go ahead, give it a try and watch it earn a permanent spot in your recipe rotation.
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Vegetarian Italian Chopped Salad Recipe
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Total Time: 20 minutes
- Yield: 6 servings
- Category: Salad
- Method: No-Cook
- Cuisine: Italian
- Diet: Vegetarian
Description
A vibrant and flavorful Vegetarian Italian Chopped Salad featuring romaine, radicchio, cherry tomatoes, chickpeas, and provolone cheese, tossed in a zesty Italian vinaigrette. Perfect as a side dish or light meal with a satisfying mix of textures and tangy flavors.
Ingredients
Salad:
- 10 ounces chopped romaine lettuce (about 2 medium or 3 small heads, chopped)
- ½ medium head of radicchio, finely chopped (about 2 cups)
- ½ medium red onion, chopped (about 1 cup)
- 2 ribs celery, chopped
- 1 pint cherry tomatoes, thinly sliced
- ⅓ cup stemmed and thinly sliced pickled pepperoncini peppers
- ⅓ cup oil-packed sun-dried tomatoes, rinsed and roughly chopped
- 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
- 1 cup (4 ounces) ¼″ cubes of provolone cheese (optional)
Italian Vinaigrette:
- ⅓ cup extra-virgin olive oil
- ⅓ cup red wine vinegar
- 1 tablespoon Dijon mustard
- 2 teaspoons dried oregano
- 1 teaspoon honey
- 2 cloves garlic, pressed or minced
- 10 twists freshly ground black pepper
- ¼ teaspoon salt, more to taste
- Pinch of red pepper flakes, for heat (optional)
Instructions
- Prepare the salad ingredients: Wash and chop the romaine lettuce, finely chop the radicchio, chop the red onion and celery, thinly slice the cherry tomatoes and pepperoncini peppers, rinse and roughly chop the sun-dried tomatoes, and rinse and drain the chickpeas.
- Make the Italian vinaigrette: In a bowl or jar, whisk together the extra-virgin olive oil, red wine vinegar, Dijon mustard, dried oregano, honey, pressed or minced garlic, freshly ground black pepper, salt, and optional red pepper flakes until well combined.
- Combine salad and dressing: In a large mixing bowl, combine all the chopped salad ingredients including the provolone cheese if using. Pour the vinaigrette over the salad and toss thoroughly to evenly coat all the ingredients.
- Serve: Transfer the salad to a serving bowl or individual plates and serve immediately as a vibrant side dish or light meal.
Notes
- To make the salad vegan, omit the provolone cheese and substitute maple syrup for honey in the vinaigrette.
- If short on time, use pre-chopped romaine/radicchio mix and chop further into bite-sized pieces.
- Radicchio adds a slightly bitter flavor that enhances the salad, but if unavailable or disliked, it can be omitted.
- The salad is best served fresh but can be stored covered in the refrigerator for up to one day.
- Adjust salt and pepper to taste, and add more red pepper flakes if extra heat is desired.
Nutrition
- Serving Size: 1 cup
- Calories: 220 kcal
- Sugar: 4 g
- Sodium: 320 mg
- Fat: 14 g
- Saturated Fat: 3 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 20 g
- Fiber: 6 g
- Protein: 8 g
- Cholesterol: 12 mg
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