Easy Italian Salad Recipe
This Italian chopped salad is proof that salads can be the star of a meal. It's loaded with fresh veggies, hearty protein, and bold Italian flavors, all tossed in a rich, tangy dressing that ties it all together. You’ll have a vibrant, refreshing, and filling main in 20 minutes or under!
Servings: 2 servings
Calories: 773kcal
Ingredients
For the Salad:
- 4 cups Romaine lettuce chopped
- 1 cup cherry tomatoes halved
- 1 cup cucumber diced
- ½ cup red onion thinly sliced
- ½ cup black olives pitted and sliced
- ½ cup mozzarella cheese fresh and cubed
- ½ cup green bell peppers diced
- ¼ cup banana peppers sliced
- ¼ cup salami sliced
- 2 tablespoons basil fresh and chopped
- 2 tablespoons parsley fresh and chopped
For the Dressing:
- ½ cup extra-virgin olive oil
- ¼ cup red wine vinegar
- 1 clove garlic minced
- 1 teaspoon Dijon mustard
- 2 tablespoons fresh lemon juice
- ½ teaspoon dried oregano
- ½ teaspoon sea salt
- ½ teaspoon ground black pepper
- 1 tablespoon sugar
Instructions
- Mix the dressing ingredients with an immersion blender in a tall jar or blend to combine in a regular blender.
- Assemble the salad by layering it in the following order: chopped lettuce, halved cherry tomatoes, diced green bell peppers, diced cucumbers, cubed mozzarella cheese, sliced salami, thinly sliced red onions, sliced black olives, banana peppers, and the chopped basil and parsley.
- Pour the dressing over all the salad and serve immediately.
Notes
- Aim for evenly sized pieces so every bite includes a little of everything.
- Keep your veggies and dressing chilled until serving. A cold salad tastes fresher and delivers maximum crunch.
- After washing, use a salad spinner or clean towel to remove excess water from the lettuce to avoid a soggy salad.
- If raw red onion is too strong for your taste, soak slices in cold water or red wine vinegar for 10 to 15 minutes to mellow the flavor.
- Add grilled chicken, chickpeas, or even canned tuna to make your salad even heartier.
- Taste the dressing as you go! Adjust acidity with more lemon juice or vinegar, and creaminess with a little extra olive oil.
- Chop veggies, make the dressing, and store separately in the fridge up to a day in advance. Toss together when ready to eat.
Nutrition
Calories: 773kcal | Carbohydrates: 25g | Protein: 14g | Fat: 71g | Saturated Fat: 14g | Sodium: 1658mg | Fiber: 7g | Net Carbohydrates: 18g
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