Description
Crisp, zesty Italian chop-chop salad dances with Mediterranean flavors, bringing classic Italian deli charm to your plate. Fresh ingredients and bold seasonings create a quick, satisfying meal that transports you straight to a charming Italian trattoria.
Ingredients
Scale
Salad Base:
- 1 head romaine lettuce, chopped
- 1/2 cup chickpeas, drained and rinsed
- 1/2 cup black olives, sliced
- 1/2 cup red bell pepper, diced
- 1/2 cup cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1 cup cherry tomatoes, halved
Proteins and Cheese:
- 1/2 cup salami, chopped
- 1/2 cup mozzarella cheese, diced
- 1/4 cup parmesan cheese, grated
Dressing and Seasoning:
- 1/4 cup Italian dressing
- Salt and pepper to taste
Instructions
- Chop romaine lettuce into bite-sized pieces and transfer to a spacious mixing vessel.
- Dice tomatoes, bell peppers, and cucumbers into uniform small cubes to ensure balanced flavor distribution.
- Thinly slice red onions and olives to provide a sharp, tangy undertone to the salad.
- Add cubed mozzarella, sliced salami, and drained chickpeas to create a protein-rich, textural medley.
- Whisk Italian dressing thoroughly to emulsify and ensure smooth coating of all ingredients.
- Gently toss all components together, allowing each element to intermingle and absorb the zesty dressing.
- Sprinkle kosher salt and freshly cracked black pepper to enhance the overall taste profile.
- Shower the salad with finely grated parmesan cheese, creating a delicate, savory finish.
- Serve chilled within 15 minutes of preparation to maintain crisp vegetable texture and prevent sogginess.
Notes
- Swap salami with grilled chicken or tofu for a lighter, protein-packed vegetarian option that keeps the Italian flavor profile intact.
- Rinse chickpeas thoroughly to reduce sodium and improve digestibility, enhancing the salad’s overall nutritional value.
- Dice vegetables uniformly for a consistent texture and professional-looking presentation that ensures every bite is balanced.
- Chill ingredients beforehand to keep the salad crisp and refreshing, preventing wilting and maintaining a vibrant, appetizing appearance.
- Prep Time: 20 minutes
- Cook Time: 0 minutes
- Category: Lunch, Dinner, Appetizer, Snacks
- Method: Mixing
- Cuisine: Italian
Nutrition
- Serving Size: 4
- Calories: 220 kcal
- Sugar: 3 g
- Sodium: 480 mg
- Fat: 16 g
- Saturated Fat: 6 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 3 g
- Protein: 12 g
- Cholesterol: 25 mg