Name: Italian Chopped Salad
Prep time: 15 min
Total time: 45 min
Cuisine: Italian
Ingredients: 2 cups Roma tomatoes, diced; 1 cup English cucumber, diced; ½ cup red onion, sliced; 1 cup bell peppers, mixed colors; ½ cup Kalamata olives, pitted; ½ cup feta cheese, crumbled; ¼ cup extra virgin olive oil; 2 tbsp aged balsamic vinegar; 1 tsp dried oregano; Salt and pepper to taste

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Italian Chopped Salad brings vibrant Mediterranean flavors to your table in just 15 minutes. This colorful dish combines fresh Roma tomatoes, crisp cucumbers, and tangy feta cheese with a zesty balsamic dressing. Perfect for busy weeknights or entertaining guests, this salad costs under $12 to make and serves six people generously.

Packed with antioxidants and heart-healthy ingredients, this recipe offers incredible nutritional value. The olive oil provides healthy fats while fresh vegetables deliver essential vitamins and minerals.

◆✨ What Makes This Special

Ready in 15 minutes with zero cooking required
Budgetfriendly recipe costing less than $2 per serving
Loaded with antioxidants and Mediterranean diet benefits

Why This Italian Chopped Salad Recipe Works

This Italian Chopped Salad works because of its perfect balance of textures and flavors. The uniform chopping ensures every bite contains all ingredients evenly distributed.

The marinating time allows flavors to meld beautifully. Balsamic vinegar adds sweetness while oregano brings authentic Italian herbs. Feta cheese provides creamy richness that complements the crisp vegetables.

Fresh ingredients shine without overwhelming preparation. This approach maintains nutritional value while creating restaurant-quality results at home.

What You’ll Need for Italian Chopped Salad

Ingredients

Ingredient	Quantity (Approx)	Purpose / Notes
Roma tomatoes	2 cups, diced	Base vegetable, adds sweetness and juice
English cucumber	1 cup, diced	Provides crunch and freshness
Red onion	½ cup, sliced	Adds sharp flavor and color contrast
Bell peppers	1 cup, mixed colors	Sweet crunch and vibrant appearance
Kalamata olives	½ cup, pitted	Mediterranean flavor and healthy fats
Feta cheese	½ cup, crumbled	Creamy texture and tangy taste
Extra virgin olive oil	¼ cup	Healthy fats and dressing base
Aged balsamic vinegar	2 tbsp	Adds sweetness and acidity
Dried oregano	1 tsp	Authentic Italian herb flavor
Salt and pepper	To taste	Enhances all flavors

Tools

Tool	Purpose
Large mixing bowl	Combines all salad ingredients
Sharp knife	Uniform vegetable chopping
Cutting board	Safe chopping surface
Small bowl	Whisking dressing ingredients
Whisk	Emulsifying dressing properly

How to Make Italian Chopped Salad

Step	Instructions
1. Prep Vegetables	Wash all fresh ingredients thoroughly under cold water. Pat dry completely.
2. Chop Ingredients	Dice Roma tomatoes, cucumber, and bell peppers into uniform ½-inch pieces. Slice red onion thinly.
3. Combine Base	In large bowl, combine chopped vegetables with Kalamata olives and crumbled feta cheese.
4. Make Dressing	In separate bowl, whisk olive oil, balsamic vinegar, oregano, salt, and pepper until well combined.
5. Dress Salad	Pour dressing over salad mixture and toss gently until everything is well-coated.
6. Marinate	Let salad sit for 15 minutes before serving to allow flavors to meld together.

✓⚡ Cook Smarter

Use room temperature ingredients for better flavor absorption
Cut vegetables uniformly for consistent texture in every bite
Add feta cheese just before serving to prevent excessive softening

Serving and Storage Tips for Italian Chopped Salad

Serving Tips

Serve Italian Chopped Salad immediately after marinating for optimal freshness. This salad pairs perfectly with grilled proteins or creamy garlic shrimp pasta.

Present in chilled bowls for best temperature contrast. Garnish with extra oregano or fresh basil leaves for visual appeal.

Store leftovers in refrigerator for up to two days. Keep dressing separate if preparing ahead. This salad works wonderfully for meal prep containers.

Mistakes to Avoid while making Italian Chopped Salad

Don’t over-dress the salad initially. Start with less dressing and add more as needed. Excess liquid makes vegetables soggy quickly.

Avoid cutting vegetables too far in advance. Fresh-cut produce maintains better texture and nutritional value. Pre-cut vegetables lose crispness rapidly.

Never skip the marinating time. This step allows flavors to develop properly. Rushing this process results in bland, disconnected tastes.

! 🧭 Need to Know

English cucumbers have fewer seeds and better texture than regular cucumbers
Quality balsamic vinegar makes significant difference in final flavor
Room temperature vegetables absorb dressing more effectively than cold ones

Suggestions for Italian Chopped Salad

Transform this Italian Chopped Salad into a complete meal by adding grilled chicken or chickpeas. For family gatherings, double the recipe easily.

Try different cheese varieties like fresh mozzarella or goat cheese. Add pine nuts for extra crunch and healthy fats.

This salad complements ultimate chicken casserole beautifully for balanced dinners. Consider serving alongside crusty bread for heartier meals.

For inspiration, check out Simply Recipes’ classic version or Giada’s Italian chopped salad for variations.

FAQs:

Can I make Italian Chopped Salad ahead of time?

Yes, prepare vegetables and dressing separately. Combine just before serving for best texture and freshness.

What can I substitute for feta cheese?

Fresh mozzarella, goat cheese, or ricotta salata work well. Each provides different flavor profiles while maintaining creaminess.

How long does Italian Chopped Salad last?

Properly stored, it lasts 2-3 days refrigerated. Vegetables may soften slightly but remain safe and flavorful.

Can I add protein to this salad?

Absolutely! Grilled chicken, chickpeas, or white beans transform this into a complete meal option.

Is Italian Chopped Salad healthy?

Yes, it’s packed with antioxidants, healthy fats, and vegetables. It fits Mediterranean diet principles perfectly.

Conclusion

Italian Chopped Salad delivers fresh Mediterranean flavors with minimal effort and maximum nutrition. This versatile recipe adapts to any occasion, from casual lunches to elegant dinner parties.

The combination of crisp vegetables, tangy feta, and herb-infused dressing creates satisfying results every time. Try this budget-friendly recipe that brings restaurant-quality taste to your home kitchen effortlessly.