Craving a salad that's not just healthy, but absolutely irresistible? Get ready to transform your lunch game with this mouthwatering Vegan Italian Chopped Salad that promises to tantalize your taste buds and revolutionize your idea of plant-based eating! Packed with vibrant colors, crisp textures, and a zesty balsamic kick, this salad is so delicious, you'll forget it's completely vegan. Whether you're a committed plant-lover or just looking to add more fresh excitement to your meals, this recipe is about to become your new obsession!
Prep Time: 15 mins
Cook Time: -
Total Time: 15 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 bell pepper, diced
- 1 cup red onion, diced
- 1 cup chickpeas, drained and rinsed
- 1/4 cup olives, sliced
- 2 cups mixed greens
- 1/4 cup balsamic vinaigrette
Instructions
- Begin by gathering all your ingredients on a clean countertop. This includes 1 cup of halved cherry tomatoes, 1 diced cucumber, 1 diced bell pepper, 1 cup of diced red onion, 1 cup of drained and rinsed chickpeas, 1/4 cup of sliced olives, 2 cups of mixed greens, and 1/4 cup of balsamic vinaigrette.
- Wash the cherry tomatoes under cold running water. Once clean, use a sharp knife to slice each tomato in half and place them in a large mixing bowl.
- Next, rinse the cucumber thoroughly. Cut off both ends and then dice it into small, bite-sized pieces. Add the diced cucumber to the bowl with the cherry tomatoes.
- Now, take the bell pepper, remove the stem and seeds, and chop it into small dice. Add the diced bell pepper to the mixing bowl.
- Peel the red onion and dice it into small pieces. If you prefer a milder onion flavor, you can soak the diced onion in cold water for a few minutes before adding it to the salad. Once ready, add the diced red onion to the bowl.
- Take the drained and rinsed chickpeas and add them to the mixing bowl. Chickpeas add protein and texture to the salad.
- Add the sliced olives to the bowl. You can use black olives, green olives, or a mix of both depending on your preference.
- Next, add the mixed greens to the bowl. You can use a combination of baby spinach, arugula, and romaine lettuce for a variety of flavors and textures.
- Drizzle the balsamic vinaigrette over the salad ingredients. Start with 1/4 cup and adjust to taste. The vinaigrette will add a tangy flavor that complements the fresh vegetables.
- Using salad tongs or two large spoons, gently toss all the ingredients together until everything is well coated with the vinaigrette.
- Once combined, taste the salad and adjust the seasoning if necessary. You can add salt, pepper, or more vinaigrette according to your preference.
- To serve, divide the salad into four bowls or plates. You can also chill the salad in the refrigerator for a few minutes before serving if you prefer it cold.
- Enjoy your refreshing Vegan Italian Chopped Salad as a light meal or as a side dish with your favorite Italian dishes!
Tips
- Ingredient Prep is Key: Chop all vegetables to roughly the same size for a consistent texture and beautiful presentation.
- Chickpea Tip: Pat your chickpeas dry after rinsing to prevent the salad from becoming watery.
- Onion Hack: If raw onions are too strong, soak diced red onions in cold water for 5-10 minutes to mellow their flavor.
- Vinaigrette Wisdom: Make your own balsamic vinaigrette for an extra fresh taste. Mix balsamic vinegar, olive oil, a touch of Dijon mustard, and a pinch of herbs.
- Make-Ahead Magic: Chop vegetables in advance and store separately. Combine just before serving to keep everything crisp and fresh.
- Protein Boost: Feel free to add grilled tofu or tempeh for an extra protein punch.
- Seasonal Variation: Swap vegetables based on what's fresh and in season for maximum flavor and nutrition.
Nutrition Facts
Calories: 180kcal
Carbohydrates: 25g
Protein: 8g
Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
