This light and healthy Italian chopped salad is the perfect meal after a holiday. Full of bold, rich flavors, this Italian chopped salad recipe is delicious as an entree or side dish with your favorite vegan Italian meal.
While eating out with friends recently at an Italian restaurant, I ordered an Italian chopped salad. Of course, the authentic Italian restaurant didn't have any vegan options other than a salad, which of course I had to alter, so I could eat it. Unfortunately, their version of a vegan Italian chopped salad recipe was far from meeting my expectations.
Jump to:
Once my salad arrived, I almost laughed out loud. The restaurant's vegan chopped Italian salad contained lettuce, chickpeas, cucumber, and red onion. I'm not Italian, but really?
Did I mention my poor excuse for a salad was $20.00? Or, I could add chicken or salmon for another $7.00 (ha)!
So, I decided to create an incredible vegan Italian chopped salad recipe worthy of being served in a restaurant that I would be proud to serve.
Salad Ingredients
First, a chopped salad is "chopped," so everything is the same size, making it easy to eat and disperse the dressing evenly.
- Romaine Lettuce: Romaine lettuce is crispy and fresh and holds up well in this chopped salad.
- Radicchio: Radicchio, sometimes known as Italian chicory because of its everyday use in Italian cuisine, is a perennial cultivated leaf chicory.
- Roasted Asparagus: Roasted asparagus is the only cooked vegetable in the salad; however, it is roasted and then cooled completely before adding the salad with the other ingredients.
- Red Onion: Red onion is sweet and tangy.
- Celery: The celery chopped in bite-sized pieces adds freshness and crunch to the salad.
- Grape Tomatoes: Grape tomatoes are sweet and contain fewer seeds than other tomatoes.
- Cucumber: I like English or Persian cucumbers because they contain fewer seeds than regular ones.
- Kalamata Olives: Kalamata olives are salty from the brine and a savory component to the salad ingredients.
- Pepperoncini Peppers: Pepperoncini peppers are mild compared to other peppers and sweet. They add a tanginess and deep flavor.
- Chickpeas: Chickpeas add protein as well as another texture in the salad.
- Fresh Parsley: Fresh parsley adds additional flavor as a garnish.
- Fresh Basil: Fresh basil is an Italian essential.
- Vegan Parmesan Cheese: I make homemade Vegan Parmesan Cheese from cashews and some seasonings.
- Vegan Italian Dressing: I make two different vegan Italian dressings. Both Creamy Italian Dressing and Oil Free Italian Dressing are easy to make and oil-free.
Salad Ingredient Substitutions
- Any green works well in this Italian chopped salad recipe. Choose kale, swiss chard or collard greens.
- If you don't like the taste of radicchio, try adding red cabbage instead.
- Substitute green beans or Brussels sprouts for the roasted asparagus.
- In recipes, white or green onions are an excellent substitute for red onions. I also like pickled red onions in Italian chopped salad.
- Fennel is a great substitute for celery, but be aware that fennel does taste a like black licorice raw.
- Cherry tomatoes are similar to grape tomatoes in size and flavor.
- If using regular cucumbers, I suggest removing the seeds, so the salad does get too watery.
- Use black olives instead of kalamata olives.
- Try banana pepper instead of pepperoncini peppers.
- White beans work well for a substitute for chickpeas.
- A general rule of thumb for the dried-to-fresh herb ratio: Use one-third the amount of dried herb for the fresh herb called for in the recipe.
- Instead of making vegan parmesan cheese, try a store brand like Follow Your Heart.
- Buy bottled Italian dressing instead of making Italian dressing.
How to Make a Chopped Salad
The key to a perfect vegan Italian chopped salad, for instance, is to include a theme of Italian-based ingredients that all work together in harmony.
So, let the chopping begin. To get my veggies all the same size, I use my favorite vegetable chopper. Not only does it save time, but it also makes cuts all the vegetables in uniform sizes.
Should a Chopped Salad be Tossed?
Some people, like my daughter, prefer everything separated into separate areas in the bowl. (Did I mention I bought her an adult divided plate for Christmas?) While others prefer a tossed salad. Both options, of course, are up to your preference.
I recommend you not dress the vegan Italian chopped salad until right before serving. And, if you are food prepping for the week, make sure you keep the dressing separate. No one likes a soggy salad.
Vegan Italian Dressing Ingredients
Subsequently, people seem to struggle with making oil-free dressings. As a general rule, I suggest removing the oil and replacing it with water. Then, replace any other unnecessary ingredients, such as sugar, with a healthier sweetness, and add additional fresh herbs.
- Water: The water acts as an emulsifier instead of using oil.
- Red Wine Vinegar: Quite sharp and tangy, it has smokier notes and a fuller body than you'll find in white vinegars.
- Dijon Mustard: Dijon mustard has a tangy, sharp, and intense flavor with a bit of spice.
- Maple Syrup: Maple syrup is a natural sweetener.
- Garlic: I prefer using fresh garlic whenever possible.
- Italian Seasoning: The blend of herbs in Italian seasoning usually consists of basil, oregano, rosemary, thyme, and marjoram, with other herbs and spices sometimes making an appearance.
- Black Pepper: I prefer fresh ground pepper for the best flavor.
- Sea Salt: Sea salt is a general term for salt produced by evaporation of ocean water or water from saltwater lakes. It is less processed than table salt and retains trace minerals.
- Red Pepper Flakes (optional): Crushed red pepper flakes are an icon of Italian family restaurant tables. Their use as a condiment originated in Bukovo, a North Macedonia village where the spicy red peppers grow abundantly.
I also make two other Italian dressings that I adore if you want to try a different recipe as an alternative to the dressing recipe provided:
Once you start experimenting with different combinations, oil-free dressings taste better than you think. But don't forget to write them down.
I started this blog to remember what I made because I couldn't find my written-down versions of recipes.
Serving Italian Chopped Salad
Although I made an Italian chopped salad as an entree, you can also serve it as a side dish. Here are some suggestions for entrees to serve with:
- Vegan Spaghetti and Meatballs
- Vegan Lasagna
- Italian Wedding Soup
- Stuffed Sweet Potato
- Veggie Stuffed Shells
- Meatloaf Meatless Lentils!
- Crock-Pot Portobello Mushroom Stew
- Vegan Eggplant Parmesan
Recipe FAQs
As early as 1960, Angelenos were eating shards of iceberg, romaine, salami, and mozzarella; all hacked so fine you barely had to chew. Like most of L.A.'s cultural exports, it was a celebrity-driven phenomenon that began at a clubby Italian restaurant in Beverly Hills in 1956.
First, layer the bottom of the container with paper towels. They'll absorb moisture. Then, gently pack the leaves in the container and top them with another paper towel before storing them in the crisper drawer. Don't pack the leaves too tightly, or they won't have breathing room.
At its most fundamental, a chopped salad is one in which the ingredients are cut down to a uniform size and tossed, either in the kitchen or at the table, so that every bite delivers all the flavors of the salad at once
Tips
- I serve Italian chopped salad with vegan parmesan cheese.
- Also, I add fresh chopped parsley to bring it all together. As I mentioned earlier, the choice of serving the salad tossed or not is up to you.
- Not only did I choose to toss my Italian chopped salad, but I also served it with some crunchy whole-grain bread.
- Use fresh herbs whenever possible for the best flavor.
- Add grilled tofu or tempeh for additional protein.
- Serve with a loaf of crusty bread on the side.
And, just for the record, my vegan Italian chopped salad was WAY BETTER than the one I ate at the authentic Italian restaurant.
Other Great Vegan Salads
If you love this chopped Italian salad recipe, give us a 5-star review and comment below. We would love to hear from you!
📖 Recipe
Vegan Italian Chopped Salad
Ingredients
Herb Marinated Tofu (optional)
- 14 ounces extra-firm tofu pressed
- ½ cup water
- 3 Tablespoons red wine vinegar
- 2 Tablespoons Dijon mustard
- 2 cloves garlic minced
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 2 teaspoons maple syrup
- 1 Tablespoon fresh chopped rosemary
- 1 Tablespoon fresh chopped thyme
Salad Ingredients
- 1 large head romaine lettuce chopped
- 1 head radicchio chopped
- 1 can chickpeas rinsed and drained
- 1 pint grape tomatoes cut in halves
- 1 cup celery chopped
- 1 English cucumber chopped
- 1 bunch asparagus roasted, and chopped
- ½ cup banana peppers chopped
- ½ cup kalamata olives chopped
- 1 red onion chopped
Oil-Free Italian Dressing
- ⅓ cup water
- ⅓ cup red wine vinegar
- 1 Tablespoon dijon mustard
- 2 teaspoons maple syrup
- 2 cloves garlic minced
- 2 teaspoons Italian seasoning blend
- 2 teaspoons black pepper
- ½ teaspoon sea salt
- ¼ teaspoon red pepper flakes optional
- 1 lemon juiced
Instructions
Grilled Herb Marinated Tofu
- Press and drain the tofu if using firm tofu. Remove the tofu from the package and dry off if using sprouted or extra firm tofu.
- Then, cut tofu into 6 equal-sized pieces.
- Whisk all marinade ingredients together.
- Pour ⅓ of the marinade into an air-tight container, and add half the tofu on top of the marinade.
- Pour another ⅓ of the marinade on top, add another row of tofu, and top with the remaining marinade.
- Place covered in a refrigerator for 12 hours.
- When ready to grill, preheat grill to medium-low or 400 degrees.
- Place marinated strips of tofu on the grill, rotating 4 times in 4-minute increments. This is so you get beautiful grill marks.
- Return the tofu to the container with the remaining marinade, and let cool to the touch.
- Remove tofu from the container, and cut into bite-sized pieces, or leave it in strips if you prefer.
Roasted Asparagus
- Preheat oven to 400 degrees.
- Chop the rough ends off the asparagus.
- Cut asparagus into bite-sized pieces and place them on a baking sheet with a silicone mat or parchment paper.
- Baked for 15 minutes; remove from oven, and allow to cool.
Salad
- Chop the lettuce and radicchio first and place in the base of a large bowl.
- Chop remaining ingredients, and separate into sections, or toss together.
Oil-Free Dressing
- Whisk all ingredients together.
- Store in eh refrigerator and stir before dressing the salad.
- DO NOT dress the salad until you are ready to serve.
- The dressing can be individually applied to salads or tossed in a large salad.
- Just remember, any left-over dressed salad will be soggy, so I recommend packing salads individually with the dressing on the side if meal prepping for lunches.
Serve
- Toss or serve individually.
- Add vegan parmesan cheese and parsley (optional)
Notes
- Italian salad can be meal prepped beforehand but do not dress until right before serving.
- Serve with bread or soup
- Italian chopped salad can be served as a side salad with your favorite Italian entree or bowl of soup.
- I serve Italian chopped salad with vegan parmesan cheese.
-
- Serve with a loaf of crusty bread on the side.
- Use fresh herbs whenever possible for the best flavor.
- Not only did I choose to toss my Italian chopped salad, but I also served it with some crunchy whole-grain bread.
- Also, I add fresh chopped parsley to bring it all together. As I mentioned earlier, the choice of serving the salad tossed or not is up to you.
Nutrition
Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂
Sharon
Do you also chop the lettuce with the chopper? This sounds really good. I couldn’t see if you had a video of you making it.
Kathy Carmichael
Hi Sharon, The lettuce does not chop well with the chopper. I do it by hand.