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Italian Chopped Salad

A classic chopped salad loaded with cured salami, provolone cheese, chickpeas, and fresh vegetables tossed in a zesty oregano vinaigrette.

20 minEasyServes 4380 cal/serving

ItalianSaladNo-CookStandardLow CarbGluten-FreeNut-FreeEgg-FreeShellfish-FreeSesame-FreeCorn-Free

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Ingredients

  • 6 cups Romaine lettuce, chopped
  • 4 oz Genoa salami, diced
  • 4 oz provolone cheese, diced
  • 1.5 cups canned chickpeas, drained
  • 1 cup cherry tomatoes, halved
  • 1/4 cup pepperoncini peppers, sliced
  • 1/4 cup red onion, finely diced
  • 1/4 cup extra-virgin olive oil
  • 2 tbsp red wine vinegar
  • 1/2 tsp dried oregano
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper, cracked

Instructions

  1. 1

    Whisk 1/4 cup extra-virgin olive oil, 2 tbsp red wine vinegar, 1/2 tsp dried oregano, 1/2 tsp kosher salt, and 1/4 tsp cracked black pepper together in a small bowl until emulsified.

  2. 2

    Combine 6 cups chopped Romaine lettuce, 4 oz diced Genoa salami, 4 oz diced provolone cheese, 1.5 cups drained canned chickpeas, 1 cup halved cherry tomatoes, 1/4 cup sliced pepperoncini peppers, and 1/4 cup finely diced red onion in a large salad bowl.

  3. 3

    Pour dressing over salad components and toss thoroughly until evenly coated.

  4. 4

    Serve immediately while greens remain crisp.

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Questions

Can I make Italian Chopped Salad dairy-free?

Yes. The dairy in Italian Chopped Salad is 4 oz provolone cheese, diced. Swap the cheese for a plant-based melting cheese (expect a milder flavor). The richness shifts slightly, but the method does not change.

Is Italian Chopped Salad low-carb?

A serving of Italian Chopped Salad carries 15 g of carbohydrate, 4 g of it fiber. Against a strict 20 g keto day that is 75 percent of the budget; against a moderate 100 g low-carb day it is 15 percent.

How many calories are in Italian Chopped Salad?

One serving (the recipe makes 4) is about 380 calories, with 14 g protein, 15 g carbohydrate and 28 g fat, plus 4 g fiber and 890 mg sodium. The figures are estimates computed from the ingredient list.

How do I store and reheat Italian Chopped Salad?

Once dressed, the romaine will wilt within hours, so keep the dressing apart and toss Italian Chopped Salad just before serving. Undressed and refrigerated, the components hold about two days. It does not freeze.

Can I halve or double Italian Chopped Salad?

Yes. As written it serves 4. Halved, the romaine drops from 6 cups to 3 cups; doubled, it is 12 cups. Every line in this entry carries its half and double quantity, and the app's batch dial rewrites them inside each step. There is no cooking pitfall here; the quantities simply scale.

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