Chopped salad recipes – colorful and healthy food ideas

Chopped salad recipes are numerous, but they all have two common features – they are healthy and they are colorful! There is no need to explain the health benefits from eating vegetables as everyone knows them. Here are just a few:

• Vegetables reduce the risk of many chronic diseases, stroke, cancer, heart diseases.
• Vegetables are a source of many nutrients, fibers and vitamins.
• Vegetables are an important element of the menu for weight loss or when you want to retain weight.

 

Quick and easy chopped salad recipes

 

Besides the health benefits, chopped salad recipes give us the opportunity to serve vegetables in original and creative ways taking advantage of their vibrant vivid colors. Luckily, salads can be presented in many different ways, so check out these recipes and find your favorite one!

 

Classic chopped salad recipe

Ingredients:

• 9 ounces (220 g) lettuce hearts, washed and chopped
• 1 large cucumber seeded and cut into cubes
• 1/4 cup pitted black olives, whole or halved
• 1 large tomato cut into cubes
• 1/2 small red onion cut into small cubes
• 1/3 pound (100 g) fresh mozzarella or feta cheese, cut into cubes

Dressing:

• 3-4 tbsp fresh lemon juice
• 1 clove garlic, minced
• 1 tablespoon Dijon mustard
• 1 tablespoon vinegar
• 10 leaves of fresh mint
• Salt and pepper to taste

Instructions:

• Chop all the ingredients to approximately the same size; make sure your lettuce is not wet.
• In a large salad bowl, gently toss the lettuce, cucumber, black olives, tomato, red onion, and cheese with the dressing.
• Taste for salt and pepper, then garnish with fresh mint leaves.

 

Greek chopped salad

Ingredients:

• 1 large red bell pepper
• 1/4 cup olive oil
• 1 teaspoons chopped fresh oregano
• 1 tablespoon white wine vinegar
• 1 tablespoon fresh lemon juice
• 2 teaspoons Dijon mustard
• 4 cups chopped lettuce
• 2 cups chopped cucumber
• 1 cup halved cherry tomatoes
• 2 tablespoons pitted Kalamata olives
• 1 can cannellini beans, rinsed and drained
• 1 ounce (30 g) feta cheese
• Salt and black pepper to taste

Directions:

• Roast or grill bell pepper. Remove seeds, peel and cut into bite-size pieces.
• Combine olive oil, vinegar, lemon juice, and mustard in a large bowl, stirring with a whisk. Add oregano, salt and black pepper.
• Mix bell pepper, lettuce, cucumber, tomatoes, olives, and beans in a bowl.
• Add the dressing and toss well to combine.
• Plate the salad and top evenly with cheese.
• Serve with grilled pita wedges.

 

Mediterranean Chopped Salad

Ingredients:

• 4 cups chopped lettuce
• 2 cups grape tomatoes, halved lengthwise
• 2 cucumbers, halved lengthwise and chopped
• 1 can chickpeas, drained and rinsed
• ¼ cup pitted Kalamata olives, halved lengthwise
• ¼ cup red onion, finely chopped
• 4 ounces (100 g) feta cheese cubed
• Red wine vinaigrette:
• ½ cup olive oil
• ¼ cup red wine vinegar
• 1 clove garlic minced
• 1 teaspoon dried oregano
• Salt and freshly ground black pepper

Instructions:

• In a small bowl, whisk together olive oil, vinegar, garlic, oregano, and 1/2 teaspoon salt.
• In a large bowl, combine lettuce, tomatoes, cucumbers, chickpeas, olives, red onion, and feta cheese.
• Drizzle with vinaigrette and toss to combine.
• Season to taste with salt and pepper.

 

Rainbow chopped salad

Ingredients:

• 1 apple, cored and diced
• 2 carrots, diced
• 1 yellow pepper, seeded and diced
• 3 celery stalks, diced
• 1 large zucchini, diced
• 1 red onion, diced
• 1 avocado, cubed
• 1 cup fresh herbs – basil, parsley, cilantro, minced
• juice of 1 lemon
• 1 teaspoon salt
• ½ teaspoon black pepper

Instructions:

• Add all ingredients to a large bowl and toss until combined.
• Salad can be stored in the refrigerator dressed for up to 3 days or 5 days undressed.

 

Chopped salad with tomato dressing

Ingredients:

• 4 cups of lettuce mix
• 2 eggs, boiled, peeled and chopped
• 1/2 cup canned chick peas, rinsed and dried
• 1/4 red onion, finely chopped
• 6 strips bacon, cooked until crisp and crumbled
• 1/2 cup cubed feta cheese
• 1 cup chopped cooked rotisserie chicken
• 1 ear of corn, grilled and kernels removed
• 1 small cucumber thinly sliced
• 1/2 yellow bell pepper, diced
• 1 cup Kalamata olives
• 1 cup halved small cherry tomatoes
• a few basil leaves

Tomato dressing:

• 1 small to medium ripe red tomato
• 1 Tbsp harissa paste (or tomato paste)
• 2 Tbsp sherry vinegar
• 6 Tbsp extra virgin olive oil
• 1/4 tsp salt
• black pepper to taste

Instructions:

• Lay the lettuce mix in a large salad bowl.
• Arrange all the ingredients, each one in its own section.
• Scatter the basil leaves over the top.
• Chop the tomato and puree it in a small food processor.
• Whisk in the harrisa or tomato paste, the vinegar, and the olive oil until blended. Add the salt and black pepper to taste.

 

Asian chickpea chopped salad

Ingredients:

• 6 cups chopped salad greens
• 2 cups canned chickpeas, rinsed and dried
• 1 cup chopped cucumber
• 1 cup chopped carrots
• 1 cup chopped red pepper
• 1 cup chopped sugar snap peas
• 1 cup chopped purple cabbage
• 1/3 cup thinly diced green onion

Dressing:

• 2 tablespoons peanut butter
• 1/4 cup orange juice
• 1/2 teaspoon orange zest
• 2 teaspoons low sodium soy sauce
• 1 teaspoon maple syrup
• 1 teaspoon rice wine vinegar
• 1/2 teaspoon freshly grated ginger
• 1 small clove garlic, minced

Instructions:

• Add the chopped greens to a large bowl and top with chickpeas and all the chopped vegetables.
• Add all dressing ingredients to a jar, or small bowl, and mix until combined.
• Dress the salad and serve.

 

Mexican chopped salad with avocado dressing

Ingredients:

• 2 teaspoons olive oil
• 1 cup corn
• 2 bell peppers, red and green
• 4 medium-sized tomatoes, red and yellow
• ½ red onion
• 2 scallions
• 1 avocado
• 170 grams or 1 cup boiled or canned black beans

For the avocado dressing:

• 1 avocado
• 1/2 cup water (more to adjust the consistency, if needed)
• 2 tablespoons extra virgin olive oil
• 1 tablespoon lime juice
• ¼ teaspoon cumin
• salt and black pepper to taste

Instructions:

• Chop the all the vegetables and arrange them in sections.
• Add black beans and corn.
• Pit and peel avocado, add water, olive oil, lime juice, cumin, a pinch of salt and freshly ground black pepper and process in a blender until smooth.
• Dress the salad or serve dressing separately.

 

Chopped salad with roasted chickpeas

Ingredients:

• 1 can of chickpeas
• 5 oz (120 g) baby kale, roughly chopped
• 1 cup of cherry tomatoes, sliced in half
• 1 yellow pepper – seeds removed – diced into a medium size dice
• 1/2 large cucumber – peeled and seeded – diced into a medium size dice
• 2 oz (50 g) feta cheese – diced
• 10 kalamata olives – roughly chopped
• 1 tbs red onion – minced
• 1 tbs olive oil
• 2 garlic cloves
• Salt and black pepper to taste

Dressing:

• 1/4 cup of buttermilk
• 2 tbs mayonnaise
• 1 clove of garlic – mashed to a paste
• 1 tbs chives – finely minced
• 1 tbs parsley – finely minced
• 1 tbs white wine vinegar
• Salt and black pepper to taste

Instructions:

• Preheat oven to 400F (200C).
• Rinse canned chickpeas and dry with paper towel. Toss chickpeas with 1 tbs olive oil, 2 cloves of minced garlic, black pepper and a pinch of salt.
• Roast chickpeas in the oven for 30 to 40 minutes. After 20 minutes, stir the chickpeas so they don’t burn. Remove when they are golden brown and let them cool.
• Add smashed garlic, chives, parsley, buttermilk, mayonnaise, white wine vinegar, black pepper and salt to a small bowl and whisk to combine.
• Roughly chop baby kale and toss with half the buttermilk dressing.
• Chop cherry tomatoes, cucumbers, yellow pepper, feta, olives and red onion.
• Add chopped vegetables and roasted chickpeas to the salad and toss with remaining buttermilk dressing.

 

Italian chopped salad

Ingredients:

• 1 large romaine heart, chopped
• 2 cups cooked Ditalini pasta
• 1 cup salami, cut thick and quartered
• 1 cup fresh mozzarella balls, halved
• 1 lb (500 g), grape tomatoes, halved
• 3/4 cup red onion, chopped
• 1/2 cup yellow pepperoncini peppers, sliced
• salt and pepper to taste

Dressing:

• 1/3 cup red wine vinegar
• 1/3 cup olive oil
• 1-2 cloves minced garlic
• 1/2 tsp. dry Italian herbs

Instructions:

• In a large bowl add the chopped romaine lettuce. Top the lettuce with the cooked pasta, olives, mozzarella, salami, onions, peppers and tomatoes.
• In a small bowl whisk together the vinegar, olive oil, garlic and herbs.
• Pour the dressing over the salad and toss well to dress.
• Serve immediately.

 

Cobb salad

Ingredients:

• 1 head romaine lettuce, coarsely chopped
• 4 hard-boiled eggs, peeled and quartered
• 12 oz. (350 g) cooked chicken, diced
• 8 slices bacon, cooked and crumbled
• 1 avocado, thinly sliced
• 4 oz. (100 g) crumbled blue cheese
• 5 oz. (150) cherry tomatoes, halved
• 2 tbsp. chopped chives

Dressing:

• 1/3 cup red wine vinegar
• 1 tbsp. Dijon mustard
• 2/3 cup olive oil
• Salt and freshly ground black pepper

Directions:

• On a large platter, spread out lettuce, then add rows of hard-boiled egg, chicken, bacon, avocado, blue cheese, and cherry tomatoes.
• In a jar, shake together vinegar, mustard, and oil and season with salt and pepper.
• Season with salt and pepper, drizzle with dressing, and garnish with chives.