Savor the vivid tastes of the Mediterranean with this recipe for Vegan Italian Chopped Salad. Packed full of flavor and nutritious ingredients like lettuce, radicchio, tomatoes, chickpeas, and more, this salad gives you a burst of savory freshness with every bite. The dressing offers a zesty kick with a harmonious blend of olive oil, vinegar, garlic, and herbs. This vegan salad, with Italian influences, is a flavorful celebration that can be enjoyed as a side dish or as a light lunch or dinner. With this simple, cruelty-free recipe that satisfies your taste buds and wellbeing, you can up your salad game. Buon appetito!

Frequently Asked Questions

Can I make this salad ahead of time?

Absolutely! While it’s best enjoyed fresh, you can prepare the ingredients and dressing separately, then combine them just before serving to maintain crispiness.

Can I customize the ingredients to suit my preferences?

Certainly! Feel free to add or omit ingredients based on your taste. It’s a versatile recipe that welcomes personalization.

How long does the salad stay fresh?

If stored in an airtight container in the refrigerator, the salad can stay fresh for up to 2 days. However, it’s recommended to consume it on the same day for the best texture and flavor.

Can I make the chickpeas crispy without using oil?

Yes, you can achieve crispiness by roasting chickpeas in the oven without oil. Simply toss them with your preferred seasonings and roast until golden brown.

Is this salad suitable for gluten-free diets?

Yes, the salad is naturally gluten-free. However, if you choose to add any optional ingredients, like vegan feta, make sure they are gluten-free certified.

How can I make this salad more filling?

Adding protein sources such as quinoa, tofu, or grilled tempeh can make the salad more substantial and satisfying.

Can I add avocado to this salad?

Yes! Diced avocado can add creaminess and extra nutrition. Add it just before serving to prevent browning.

Can I make the dressing in advance?

Yes, you can prepare the dressing ahead of time and store it in the refrigerator. Give it a good whisk before adding it to the salad.

Can I use a different type of lettuce instead of romaine hearts?

Certainly! While romaine hearts add a crisp texture, you can substitute with your favorite lettuce variety or mixed greens.

What occasions is this salad suitable for?

This Italian Vegan Chopped Salad is perfect for everyday meals, picnics, potlucks, and gatherings where a refreshing and flavorful dish is desired.

More Delicious Salads

Vegan Italian Chopped Salad

Savor the vivid tastes of the Mediterranean with this recipe for Vegan Italian Chopped Salad. Packed full of flavor and nutritious ingredients like lettuce, radicchio, tomatoes, chickpeas, and more, this salad gives you a burst of savory freshness with every bite. The dressing offers a zesty kick with a harmonious blend of olive oil, vinegar, garlic, and herbs. This vegan salad, with Italian influences, is a flavorful celebration that can be enjoyed as a side dish or as a light lunch or dinner. With this simple, cruelty-free recipe that satisfies your taste buds and wellbeing, you can up your salad game. Buon appetito!
Print Recipe
A large bowl of vegan Italian Chopped Salad with wooden utensils on the side
Prep Time:20 minutes
Cook Time:5 minutes
Total Time:25 minutes

Ingredients

  • 1 15 oz. can chickpeas, drained and rinsed
  • 3 – 4 romaine hearts (or 2 heads of green leaf lettuce), halved and chopped (or torn into small pieces)
  • 1 cup radicchio, thinly sliced
  • 1 cup tomatoes, diced
  • 1 red onion, finely chopped
  • 1 large cucumber, diced
  • 2 ribs of celery, diced
  • 1 yellow bell pepper, (or red), diced
  • ½ cup artichoke hearts, chopped
  • ¼ cup fresh parsley, chopped
  • cup fresh basil, chopped
  • ¼ cup black or Kalamata olives, sliced or chopped (optional)
  • ½ cup thinly sliced pickled pepperoncini (optional)
  • ¼ cup vegan parmesan cheese or nutritional flakes (optional)
  • ½ cup vegan mozzarella, diced (optional)
  • salt & pepper to taste

For the Italian vinaigrette

  • ¼ cup extra-virgin olive oil
  • 2 tablespoons coconut vinegar (or use traditional red or white wine vinegar)
  • 1 – 2 garlic clove, minced
  • 1 teaspoon Dijon mustard
  • 1 teaspoon maple syrup or agave
  • 1 teaspoon dried oregano
  • teaspoon salt
  • pinch of red pepper flakes (optional)

Instructions

  • In a skillet over medium heat, sauté the chickpeas with a pinch of salt until they are slightly crispy. Set aside and let cool.
  • In a small bowl, whisk together the olive oil, vinegar, minced garlic, Dijon mustard, dried oregano, salt, and black pepper. Adjust the seasoning to taste.
  • In a large salad bowl, combine the chopped lettuce, sliced radicchio, chopped tomatoes, red onion, cucumber, celery, bell pepper, chopped olives, artichoke hearts, pepperoncini, fresh basil, and fresh parsley.
  • Toss the sautéed chickpeas, vegan parmesan or nutritional flakes, and diced mozzarella (if using) into the salad for an added crunch and protein.
  • Pour the dressing over the salad and toss gently to coat all the ingredients evenly.
  • Divide the Italian Vegan Chopped Salad into serving bowls and enjoy!
Servings: 4

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