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+ servings

Italian Chopped Salad

This Italian Chopped Salad is a vibrant and nutritious dish, perfect for busy weeknights.
Prep Time 15 minutes
Chilling Time 15 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Side Dishes
Cuisine: Italian
Calories: 150

Ingredients
  

For the Salad
  • 3 medium Roma tomatoes juicy and sweet
  • 1 large English cucumber for a crisp crunch
  • 1 each Bell pepper mix of colors
  • 1 small Red onion thinly sliced
  • ½ cup Kalamata olives pitted
  • ¼ cup Fresh parsley chopped finely
For the Dressing
  • ¼ cup Extra virgin olive oil quality oil
  • 2 tablespoons Red wine vinegar for tang
  • 1 teaspoon Dijon mustard for emulsifying
  • 1 clove Garlic minced
  • Salt to taste
  • Pepper to taste

Equipment

  • mixing bowl
  • whisk
  • Salad tongs
  • Knife
  • Cutting board

Method
 

Step‑by‑Step Instructions
  1. Wash all fresh vegetables under cold running water. Dice the Roma tomatoes, cucumber, and bell pepper into bite-sized pieces. Finely slice the red onion and set aside in a large mixing bowl.
  2. Add the Kalamata olives and chopped fresh parsley to the bowl with the diced vegetables. Toss gently with a wooden spoon.
  3. In a small bowl, combine olive oil, red wine vinegar, Dijon mustard, and minced garlic. Whisk together for about 30 seconds until emulsified.
  4. Adjust salt and pepper to taste. Pour the dressing over the salad and mix to coat evenly.
  5. Drizzle the dressing over the salad mixture and toss gently. Serve fresh as an appetizer or side dish.

Nutrition

Serving: 1servingCalories: 150kcalCarbohydrates: 10gProtein: 2gFat: 14gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 10gSodium: 200mgPotassium: 300mgFiber: 2gSugar: 3gVitamin A: 700IUVitamin C: 30mgCalcium: 60mgIron: 1mg

Notes

For the best experience, use the freshest ingredients and chill the salad before serving. Dress just before serving to maintain crispness.

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