SEASON:
Spring, summer, fall
VEGETARIAN
Antipasto, served as a traditional first course in Italian culture, was the inspiration behind this veggie-filled chopped salad. Of course, it can be served before a pasta entrée, or it can hold its own as a meal itself. Either way, mangia
!
Serves 4 | Prep time: 20 minutes
FOR THE ITALIAN DRESSING
3 tablespoons red wine vinegar
2 garlic cloves, finely minced
1 teaspoon sugar
½ teaspoon dried oregano
½ teaspoon dried basil
½ teaspoon salt
¼ teaspoon freshly ground black pepper
⅓ cup olive oil
FOR THE SALAD
2 heads romaine lettuce, chopped
1 yellow bell pepper, chopped
1 cup halved grape tomatoes
¼ cup stemmed and chopped pepperoncini
1 (6-ounce) jar artichoke hearts, drained and chopped
¼ cup thinly sliced red onion
½ cup mozzarella pearls
|
1.
|
To make the dressing:
In a small mason jar, combine the red wine vinegar, garlic, sugar, oregano, basil, salt, black pepper, and olive oil. Close the lid and shake until well mixed. Alternatively, whisk the ingredients in a bowl to combine. |
|
2.
|
To make the salad:
In a large bowl, combine the romaine, bell pepper, tomatoes, pepperoncini, artichoke hearts, red onion, and mozzarella
pearls. Drizzle with the dressing and toss together. |
|
➢
|
Beyond the basics:
Practice your knife skills
by purchasing fresh artichokes to get the artichoke hearts for this chopped salad. |
VARIATIONS:
|
➢
|
Italian Salad Skewers:
Stack the romaine, peppers, tomatoes, pepperoncini, artichoke hearts, red onion, and mozzarella on a skewer, and serve the dressing on the side as a dip. |
|
➢
|
Mediterranean Chopped Salad:
Sub the pepperoncini for cucumber and mozzarella for feta to change up the flavor profile. |
PER SERVING:
Calories: 303; Total fat: 22g; Carbohydrates: 22g; Fiber: 11g; Protein: 9g; Calcium: 201mg; Vitamin D: 2mcg; Vitamin B12
: 0mcg; Iron: 4mg; Zinc: 1mg