Italian Chopped Salad

While eating out with friends recently at an Italian restaurant, I ordered an Italian chopped salad. Of course, the authentic Italian restaurant had no other option for me than a salad I had to alter. Since I knew where we were eating beforehand, I ordered an Italian chopped salad without meat, cheese or egg (vegan).

Once my salad arrived, I almost laughed out loud. My sad display of a salad was filled with lettuce, chickpeas, cucumber, and red onion. I’m not Italian, but really? Did I mention my poor excuse for a salad was $15.00? Or, I could add chicken and 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. 

WHAT’S IN AN INCREDIBLE ITALIAN CHOPPED SALAD? 

First, a chopped salad is “chopped,” so everything is the same size, making it easy to eat, and disperse the dressing evenly. 

With that being said, I think a proper  Italian Chopped Salad should have the following ingredients:

• Romaine Lettuce
• Radicchio
• Roasted Asparagus
• Red Onion
• Celery
• Grape Tomatoes
• Cucumber
• Kalamata Olives
• Pepperchini Peppers
• Roasted Asparagus
• Chickpeas
• Fresh Parsley
• Fresh Basil
• Grilled Herb Marinated Tofu
• Vegan Parmesan Cheese
• Oil-Free Homemade Dressing

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. In order 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. 

To toss or not to toss? 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 do, though, recommend you do 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. 

WHAT IS RADICCHIO?

In order to get the best results, I suggest marinating the tofu overnight. But, a few hours will suffice if you don’t plan ahead. 

Once grilled, for Italian chopped salad, I decided to chop the tofu into bite-sized pieces like the rest of the salad. 

HOW TO MAKE AN OIL-FREE VEGAN ITALIAN DRESSING

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. 

• ⅓ cup of water
• ⅓ cup red wine vinegar
• 1 Tablespoon Dijon mustard
• 2 teaspoons maple syrup
• 2 cloves garlic minced
• 3 teaspoons Italian seasoning
• 2 teaspoons freshly ground black pepper
• 1/2 teaspoon sea salt
• Pinch of red pepper flakes (optional)

Once, you start experimenting with different combinations, oil-free dressings are easier than you think. But, don’t forget to write them down. Actually, I started this blog, so I could remember what I made because I couldn’t find my written down versions of recipes. My sister, however, is obviously much better-keeping track of her recipes. 

SERVING THE VEGAN ITALIAN CHOPPED SALAD

Another suggestion I have for Italian chopped salad is to serve Vegan Parmesan Cheese as a bonus. 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 with some crunchy whole-grain bread. And, just for the record, my vegan Italian chopped salad was WAY BETTER than the one I ate at the authentic Italian restaurant. 

Although I made an Italian chopped salad as an entree, you can also serve it as a side dish. Here are some suggestions of entrees to serve it with:

• Vegan Spaghetti and Meatballs 
• Vegan Lasagna
• Skinny Zucchini Stuffed with Veggies and Tofu Ricotta
• Vegan Italian Wedding Soup
• Vegan Stuffed Sweet Potato
• Veggie Stuffed Shells
• Vegan Meatloaf Meatless Lentils!
• Vegan Crock-Pot Portobello Mushroom Stew
• Creamy Spicy Vegan Sausage Pasta
• Oil-Free Vegan 20 Minute One-Pot Wonder Pasta
• Vegan Eggplant Parmesan

Yield: 6 servings

Vegan Italian Chopped Salad

Prep Time: 20 minutes

Total Time: 20 minutes

Italian chopped salad is full of different flavors brought together with herb-marinated tofu and a tangy oil-free dressing.

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Ingredients

Herb Marinated Tofu

• 14 ounce package of extra-firm tofu, pressed
• 1/2 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 syrup1 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 bundle asparagus, roasted, and chopped
• 1/2 cup banana peppers, chopped
• 1/2 cup kalamata olives, chopped
• 1 red onion, chopped

Oil-Free Italian Dressing

• 1/3 cup water
• 1/3 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
• 1/2 teaspoon sea salt
• 1/4 teaspoon red pepper flakes (optional)
• 1 lemon, juiced

Instructions

GRILLED HERB MARINATED TOFU

1. Drain and press extra-firm tofu using a tofu press.
2. Then, cut tofu into 6 equal-sized pieces
3. Whisk all marinade ingredients together.
4. Pour 1/3 of the marinade in an air-tight container, and add half the tofu on top of the marinade.
5. Pour another 1/3 of the marinade on top, add another row of tofu, and top with remaining marinade
6. Place covered, in a refrigerator for 12 hours.
7. When ready to grill, preheat grill to medium-low or 400 degrees.
8. Place marinated strips of tofu on the grill, rotating 4 times in 4-minute increments. This is so you get beautiful grill marks.
9. Return the tofu to the container with remaining marinade, and let cool to the touch.
10. Remove tofu from the container, and cut into bite-sized pieces, or leave it in strips if you prefer.

ROASTED ASPARAGUS

1. Pre-heat oven to 400 degrees.
2. Chop the rough ends off the asparagus.
3. Cut asparagus into bite-sized pieces and place them on a baking sheet with a silicone mat or parchment paper.
4. Baked for 15 minutes; remove from oven, and allow to cool

SALAD

1. Chop lettuce and radicchio first and place in a large bowl.
2. Chop remaining ingredients, and separate into sections, or toss together.

OIL-FREE ITALIAN DRESSING

1. Whisk all ingredients together.
2. Store int eh refrigerator and stir prior to dressing the salad.
3. DO NOT dress the salad until you are ready to serve.
4. The dressing can be individually applied to salads or tossed in a large salad.
5. 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

1. Toss or serve individually.
2. Add vegan parmesan cheese and parsley as garnish

Notes

• Italian salad can be meal prepped ahead of time, but do not dress until right before serving.
• Serve with bread or soup
• Tofu recipe is optional, but great if serving as an entree
• Italian chopped salad can be served as a side salad with your favorite Italian entree or bowl of soup

Recommended Products

As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.

• 
  Mezzetta Mild Ring Peppers, 16 oz
• 
  Organic Kalamata Olives - NON-GMO - Gluten Free - Pitted - USDA Organic (13.1 oz)
• 
  Pompeian Organic Red Wine Vinegar - 16 Ounce
• 
  Simply Organic Italian Seasoning, Certified Organic | 0.95 oz
• 
  Mueller Austria Onion Chopper Pro Vegetable Chopper - Strongest - 30% Heavier Duty Multi Vegetable-Fruit-Chopper-Kitchen Cutter

Nutrition Information

Yield

6 servings

Serving Size

1
Amount Per Serving Calories 211Total Fat 4gSaturated Fat 1gTrans Fat 0gUnsaturated Fat 3gCholesterol 0mgSodium 651mgCarbohydrates 26gFiber 9gSugar 9gProtein 13g

Nutrition facts may not be 100% accurate.

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