Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Italian Chopped Salad

Italian Chopped Salad is a vibrant and refreshing dish that combines crisp romaine lettuce, juicy cherry tomatoes, crunchy cucumbers, and briny Kalamata olives, all topped with creamy feta cheese and tossed in a zesty dressing. Perfect for summer picnics or as a light dinner, this salad is both nutritious and satisfying. Customize it with your favorite ingredients for a delightful meal any day of the week.

  • Total Time: 19 minute
  • Yield: Serves 4

Ingredients

Scale
  • 4 cups romaine lettuce, chopped
  • 1 cup cherry tomatoes, halved
  • 1 cup English cucumber, diced
  • 1/2 cup bell peppers (red or yellow), chopped
  • 1/4 cup red onion, thinly sliced
  • 1/3 cup pitted Kalamata olives, halved
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup extra virgin olive oil
  • 2 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions

  1. Prepare your ingredients: Wash all vegetables thoroughly and chop romaine lettuce into bite-sized pieces.
  2. Chop the veggies: Halve cherry tomatoes, slice cucumbers and bell peppers into small chunks, and thinly slice red onion.
  3. Combine ingredients: In a large mixing bowl, add romaine lettuce, tomatoes, cucumbers, bell peppers, red onion, olives, and feta cheese.
  4. Make the dressing: In a small bowl, whisk together olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper until well blended.
  5. Dress the salad: Pour the dressing over the salad mix and toss gently to coat evenly.
  6. Serve immediately or refrigerate for up to three days without dressing.
  • Author: Adriana
  • Prep Time: 15 minutes
  • Cook Time: None
  • Category: Salad
  • Method: No cooking required
  • Cuisine: Italian

Nutrition

  • Serving Size: 1 cup (200g)
  • Calories: 220
  • Sugar: 3g
  • Sodium: 400mg
  • Fat: 16g
  • Saturated Fat: 4g
  • Unsaturated Fat: 10g
  • Trans Fat: 0g
  • Carbohydrates: 15g
  • Fiber: 4g
  • Protein: 5g
  • Cholesterol: 20mg

Keywords: Feel free to swap in seasonal vegetables or proteins like grilled chicken or chickpeas for added nutrition. For extra crunch and flavor variations, consider adding nuts or seeds.