Not Your Typical Italian Chopped Salad

Not Your Typical Italian Chopped Salad

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4-6 Servings
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Prep Time

25 Minutes
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Cook Time

40 Minutes

Salads are a must-have component of any healthy diet, but that doesn’t mean eating the same boring one over and over again! Here’s one version to try that’s zesty, tasty, and substantial. With an assortment of colorful vegetables, crunchy toppings, and healthy fats, this is a satisfying one-bowl meal.

 

This salad is delicious for lunch or dinner, any day of the week. Using mushrooms, instead of processed, sodium-filled salami, and nutritional yeast, instead of cheese, this salad is a delicious and filling vegan alternative to a traditional sodium-packed Italian chopped salad. 

 

Packed with nutrition, this salad covers all the bases. Mushrooms contain protein, vitamins, minerals, and antioxidants. Chickpeas, or garbanzo beans, are packed full of fiber and protein. Nutritional yeast is a source of protein, B vitamins, and trace minerals

Ingredients

Toppings 

  • 15.5 oz canned chickpeas, drained, rinsed, and patted dry
  • 3 portobello mushrooms, stems removed and thinly sliced 
  • ¼ cup olive oil, divided 
  • 3 tablespoons nutritional yeast
  • 2 tablespoons tamari or coconut aminos 
  • ¼ teaspoon chili flakes (optional)

Salad  

  • ½ small red onion, thinly sliced, soaked in ice water
  • ½ head iceberg lettuce, shredded  
  • 1 head radicchio, shredded 
  • ½ cup cherry tomatoes, halved 
  • ¼ cup black olives, pitted and quartered 
  • 2 tablespoons fresh oregano leaves

Dressing

  • 3 tablespoons red wine vinegar 
  • 2 tablespoons freshly-squeezed lemon juice
  • 2 large garlic cloves, minced
  • 1 teaspoon dijon mustard 
  • ½ teaspoon sea salt
  • 8 grinds, freshly ground black pepper 
  • ⅓ cup extra-virgin olive oil 

Preparation

  1. Preheat the oven to 350 degrees. 
  2. To a small bowl, add chickpeas with half of the olive oil. Add nutritional yeast and toss well. In another bowl, add the mushrooms, along with the rest of the olive oil, tamari or coconut aminos, and chili flakes (if using). Toss well using hands making sure the mushrooms soak up the marinade.

  3. Line a medium-sized baking sheet with parchment paper and arrange both chickpeas and mushrooms in a single layer. Bake, preferably on the bottom of the oven for 40 minutes or until chickpeas turn crispy and mushrooms are golden and caramelized.

  4. While the chickpeas and mushrooms are in the oven, thinly slice the red onion and place in a bowl with ice water for 10 minutes. After 10 minutes, remove onion slices from the bowl and place onto a paper towel to dry. Chop all of the salad ingredients and add into a large bowl. Add onions to the bowl. 

  5. For the dressing, place minced garlic into any jar with a tight-fitting lid, along with red wine vinegar and lemon juice. Let sit to pickle for 10 minutes and add the rest of the dressing ingredients. Shake jar well to emulsify and set aside. 

  6. Once the chickpeas and mushrooms have been removed from the oven, let them sit for 5 minutes and place over the salad. Pour dressing and mix well. Serve and enjoy!

To a small bowl, add chickpeas with half of the olive oil. Add nutritional yeast and toss well. In another bowl, add the mushrooms, along with the rest of the olive oil, tamari or coconut aminos, and chili flakes (if using). 

Toss well using hands making sure the mushrooms soak up the marinade.

Line a medium-sized baking sheet with parchment paper and arrange both chickpeas and mushrooms in a single layer.

Bake, preferably on the bottom of the oven for 40 minutes or until chickpeas turn crispy and mushrooms are golden and caramelized.

While the chickpeas and mushrooms are in the oven, thinly slice the red onion and place in a bowl with ice water for 10 minutes. After 10 minutes, remove onion slices from the bowl and place onto a paper towel to dry. Chop all of the salad ingredients and add into a large bowl. Add onions to the bowl.

For the dressing, place minced garlic into any jar with a tight-fitting lid, along with red wine vinegar and lemon juice. Let sit to pickle for 10 minutes and add the rest of the dressing ingredients. Shake jar well to emulsify and set aside. 

Once the chickpeas and mushrooms have been removed from the oven, let them sit for 5 minutes and place over the salad. Pour dressing and mix well. 

Serve and enjoy!

Nutritional Analysis Per Serving (6 Servings): Calories: 336, Fat: 24.1g, Saturated Fat: 3.2g, Cholesterol: 0mg, Fiber: 6.7g, Protein: 8.3g, Carbohydrates: 23.9g, Sodium: 524mg, Sugars: 6.7g

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