Chopped Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
13%
Chopped Salad
45 min.
6
103kcal

Suggestions


If you're looking to elevate your meal times with a vibrant and refreshing dish, look no further than this delightful Chopped Salad. Bursting with fresh flavors and colorful ingredients, it's the perfect addition to any table, whether as a side dish, an antipasto platter, or a light snack. This salad embodies the essence of Mediterranean cuisine, combining pitted black and green olives, crisp English cucumbers, and tender haricots verts for a satisfying crunch.

Not only is this Chopped Salad vegetarian and vegan-friendly, but it's also gluten-free and dairy-free, making it a versatile option for guests with dietary restrictions. The salad is packed with nutrient-rich veggies and aromatic herbs like dill, parsley, and marjoram, which provide a burst of flavor that will awaken your taste buds. The dressing, a simple yet delicious mix of olive oil, red wine vinegar, and fresh spices, adds just the right amount of zest to every bite.

Ready in just 45 minutes, this salad is quick to prepare, allowing you to enjoy a healthy meal without spending hours in the kitchen. Each serving contains only 103 calories, making it an excellent choice for those who want to indulge without guilt. Whether you're hosting a dinner party or simply craving a light, nutritious meal, this Chopped Salad will surely impress. So grab your bowl, and let’s get chopping!

Ingredients

  • 0.5 cup olives black such as cerignola, halved pitted
  • 0.3 cup optional: dill coarsely chopped
  • cup cucumber english peeled cut into 1/2-inch pieces
  • 0.5 cup olive oil extra virgin 
  • 0.3 cup flat parsley 
  • 0.5 cup olive green such as cerignola, halved pitted
  • teaspoons pepper fresh black as needed
  • cup haricots verts cut into 1-inch pieces
  • large head lettuce cut into 1/2-inch pieces, 6 to 8 cups
  • teaspoons kosher salt as needed
  • tablespoons marjoram fresh
  • 0.5 cup onion red finely chopped
  • 0.5 cup red wine vinegar 
  • 0.3 cup water 

Equipment

  • bowl

Directions

  1. In a small bowl, combine the onions, water, vinegar, salt, and pepper.
  2. Let sit at room temperature for 5 minutes to allow the flavors to develop.
  3. Add 1/2 cup of the oil to the vinegar mixture.
  4. Add additional to taste.
  5. In a large bowl, combine the lettuce, roasted peppers, olives, haricots verts, cucumber, and herbs. Toss with enough dressing to coat, and season to taste with additional salt and pepper.
  6. Serve any remaining dressing on the side.
  7. Reprinted with permission from Serious Barbecue: Smoke, Char, Baste, &
  8. Brush Your Way to Great Outdoor Cooking by Adam Perry Lang with JJ Goode and Amy Vogler, © 2009 Hyperion

Nutrition Facts

Calories103kcal
Protein8.04%
Fat60.59%
Carbs31.37%

Properties

Glycemic Index
36
Glycemic Load
1.48
Inflammation Score
-8
Nutrition Score
10.994347898856%

Flavonoids

Apigenin
7mg
Luteolin
0.25mg
Isorhamnetin
1.52mg
Kaempferol
0.69mg
Myricetin
0.59mg
Quercetin
6.09mg

Nutrients percent of daily need

Calories:103.12kcal
5.16%
Fat:7.36g
11.32%
Saturated Fat:1.01g
6.33%
Carbohydrates:8.57g
2.86%
Net Carbohydrates:5.2g
1.89%
Sugar:4.08g
4.54%
Cholesterol:0mg
0%
Sodium:1145.98mg
49.83%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.2g
4.4%
Vitamin K:96.61µg
92.01%
Vitamin A:1286.63IU
25.73%
Manganese:0.35mg
17.69%
Vitamin C:13.21mg
16.01%
Folate:54.83µg
13.71%
Fiber:3.38g
13.5%
Vitamin E:1.72mg
11.44%
Potassium:319.32mg
9.12%
Iron:1.4mg
7.77%
Calcium:60.38mg
6.04%
Magnesium:24.17mg
6.04%
Vitamin B6:0.12mg
5.85%
Vitamin B1:0.09mg
5.78%
Copper:0.1mg
5.2%
Phosphorus:46.84mg
4.68%
Vitamin B2:0.07mg
4.21%
Vitamin B5:0.25mg
2.52%
Zinc:0.37mg
2.45%
Vitamin B3:0.46mg
2.27%
Source:Epicurious