Chopped salad is rich in vitamins, minerals, and fiber thanks to its variety of fresh vegetables. Ingredients like romaine lettuce, cucumbers, bell peppers, and cherry tomatoes provide essential nutrients while keeping the calorie count low.
Adding lean proteins such as grilled chicken or chickpeas makes it a filling and balanced meal. The homemade dressing adds healthy fats and enhances the overall nutritional value.
Ingredients
- 4 cups chopped romaine lettuce
- 1 medium cucumber, diced
- 1 red bell pepper, diced
- 1 cup cherry tomatoes, halved
- 1/2 red onion, finely chopped
- 1/2 cup shredded carrots
- 1/4 cup crumbled feta cheese (optional)
- 1/4 cup Kalamata olives, pitted and halved
- 1/4 cup chopped fresh parsley
- For the Dressing:
- 2 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- Salt and pepper to taste
Execution
- Prepare the Vegetables: Begin by washing all the vegetables thoroughly. Chop the romaine lettuce into small pieces, dice the cucumber and bell pepper, halve the cherry tomatoes, and finely chop the red onion. Place all the prepared vegetables in a large mixing bowl.
- Add Extras: Stir in the shredded carrots, crumbled feta cheese (if using), Kalamata olives, and chopped parsley. Mix gently to combine.
- Make the Dressing: In a small bowl, whisk together the extra virgin olive oil, red wine vinegar, Dijon mustard, minced garlic, salt, and pepper until smooth and well combined.
- Combine and Toss: Drizzle the dressing over the salad and toss gently to ensure everything is evenly coated. Serve immediately for a crisp texture, or chill in the refrigerator for up to 30 minutes before serving.
Additional Tips
- Customize your chopped salad by adding grilled chicken, shrimp, tofu, or chickpeas for added protein.
- Use different types of lettuce, such as iceberg or arugula, for varied textures.
- Experiment with other toppings like sunflower seeds, bacon bits, or avocado slices for extra crunch and flavor.
