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    Home » Recipes » Salad

    Vegan Italian Chopped Salad with Zesty Dressing

    Sep 6, 2017 by Kaitlin

    An easy vegan Italian-style Chopped Salad recipe with chickpeas! Tossed in a zesty homemade dressing. This is such a vibrant, healthy salad with big, bold flavors. (Gluten-free, oil-free.)

    Vegan Italian Chopped Salad in a bowl with wooden utensils

    This vegan Italian Chopped Salad recipe is so flavorful!

    It combines a variety of colorful, plant-based goodness and hearty chickpeas. Then it is tossed with a bold and zesty Italian-inspired dressing.

    It works great as either a side dish or main dish.

    Plus it is also great made ahead for meal prep, picnics, potlucks, BBQs, or take along lunches.

    ingredients in a bowl for Italian Chopped Salad

    Ingredients for Vegan Italian Salad

    For this salad portion you will toss together in a large bowl:

    • Romaine lettuce
    • Garbanzo beans (chickpeas): Or you can substitute white beans such as navy beans, cannellini beans, etc.
    • Jarred artichoke hearts
    • Roasted red pepper
    • Carrot
    • Red onion
    • Kalamata olives: I like Kalamata best but you can use black olives if preferred.

    Ingredients for Dressing

    For the zesty oil-free Italian dressing you will need:

    • Red wine vinegar
    • Vegetable broth (or water)
    • Fresh garlic cloves: Use one or two cloves depending on how much you enjoy the flavor.
    • Dijon mustard
    • Dried oregano: For best flavor, be sure your pantry spices are fresh (not expired and past their prime).
    • Dried basil: Or substitute fresh basil for even brighter flavor.
    • Salt: I use fine grain salt for this recipe. You can also whisk in black pepper if desired.

    Tip: Since the dressing is oil-free, it is pretty thin. If you prefer a thicker dressing, feel free to add chia seeds or arrowroot powder to slightly thicken.

    Dressing being poured on ingredients in a bowl

    Customizing

    Vegetables: Chop and toss in other veggies such as cherry tomatoes, cucumber, pepperoncini, celery, radicchio, etc.

    Vegan cheese: Try this with vegan provolone, mozzarella, or vegan parmesan cheese if desired.

    Italian dressing: I prepare mine oil-free, but whisk in a tablespoon of good quality olive oil if you wish. You can also change up the herbs. Try Italian seasonings, parsley, or whatever else sounds good.

    Storing

    If saving for later: Store the dressing and salad separately in airtight containers in the refrigerator. Then combine together when you are ready to serve.

    If stored separately, we find it keeps for about 3-4 days.

    After dressing is mixed with entire salad, it’s best enjoyed within a day to ensure it is fresh and crisp.

    Vegan Italian Salad on a plate with fork

    For more inspiration, also browse all gluten-free recipes or oil-free recipes.

    Vegan Italian Chopped Salad in a bowl with wooden utensils

    Vegan Italian Chopped Salad with Zesty Dressing

    A flavor-packed Italian-style chopped salad with zesty oil-free dressing. Tasty, bold flavors plus a garbanzo bean boost!
    5 from 4 votes
    Print Recipe Pin Recipe Comment
    Prep Time: 20 minutes
    Total Time: 20 minutes
    Author: Kaitlin - The Garden Grazer
    Course: Salad
    Cuisine: Gluten-Free, Italian-Inspired, Oil-Free, Vegan
    Servings: 4

    Ingredients

    • 1 large head romaine lettuce
    • 15 oz. can garbanzo beans
    • 1 cup jarred artichoke hearts (about 8 hearts)
    • 1 cup roasted red pepper (about 2 large peppers)
    • 1 medium carrot
    • 1/2 small red onion
    • 1/2 cup pitted kalamata olives
    • Other additions: tomatoes, cucumber, vegan provolone, pepperoncini

    For the oil-free Italian dressing:

    • 1/3 cup red wine vinegar
    • 3 Tbsp. vegetable broth or water
    • 1-2 cloves garlic (finely minced)
    • 1 Tbsp. Dijon mustard
    • 1/2 tsp. dried oregano
    • 1/2 tsp. dried basil
    • 1/8 tsp. salt

    Instructions

    • Make the dressing: In a bowl combine all dressing ingredients and whisk to combine. Add more salt, or pepper if desired. Set aside.
    • Chop romaine and finely dice onion. Add to a large bowl.
    • Remove excess liquid from artichoke hearts, roasted red pepper, olives, and chop. Add to bowl.
    • Shred or shave carrot. Rinse and drain beans. Add both to bowl.
    • Whisk dressing again and pour desired amount over salad (we usually use the entire dressing). Toss well to combine. *However if not serving immediately, see suggestions below.

    Notes

    *Serving: After dressing is mixed with entire salad, it’s best eaten within a day. (Otherwise it gets soggy.) To prepare ahead of time, simply store salad and dressing separately and combine before serving.
    Dressing: Since the dressing is oil-free, it runs a bit thinner. If you prefer a thicker dressing, feel free to add chia seeds or arrowroot powder to slightly thicken. Once the dressing is added to the salad, the flavors should really pop. If it’s a little dull, simply add a touch of salt.
    Yield: Makes about 4 large salads, or 8 smaller side salads.

    Nutrition Per Serving (Estimate)

    Nutrition Facts
    Vegan Italian Chopped Salad with Zesty Dressing
    Amount per Serving
    Calories
    201
    % Daily Value*
    Fat
     
    10
    g
    15
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    1
    g
    Monounsaturated Fat
     
    2
    g
    Potassium
     
    320
    mg
    9
    %
    Carbohydrates
     
    23
    g
    8
    %
    Fiber
     
    8
    g
    33
    %
    Sugar
     
    2
    g
    2
    %
    Protein
     
    7
    g
    14
    %
    Vitamin A
     
    3930
    IU
    79
    %
    Vitamin C
     
    29
    mg
    35
    %
    Calcium
     
    93
    mg
    9
    %
    Iron
     
    3
    mg
    17
    %
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you make this recipe?Leave a star rating or comment below!

    If you are enjoying this oil-free Chopped Vegan Italian Salad recipe, also check out:

    • Asian Style Chopped Salad
    • BBQ Chickpea Chopped Salad
    • Mexican Quinoa Salad
    • Southwestern Chopped Salad with Creamy Cilantro Lime Dressing

    Follow The Garden Grazer on Instagram, Pinterest, or Facebook for more updates and inspiration.

    More Vegan Salad Recipes

    • Roasted Red Pepper Dressing (Oil-Free)
    • Roasted Chickpea Salad with Hummus
    • Asian-Style Kale & Tofu Salad with Peanut Dressing
    • Quinoa Chickpea Salad with Dill Dressing

    Reader Interactions

    Comments

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      Recipe Rating:




    1. Shay McRedmond

      July 28, 2022 at 2:26 pm

      5 stars
      Delicious

      Reply
      • Kaitlin

        July 28, 2022 at 3:08 pm

        Great to hear, Shay! Thanks for giving it a try. 🙂

        Reply
    2. Unknown

      September 10, 2017 at 7:23 pm

      Looks fabulous! I am going to try it soon.

      Reply
      • Kaitlin | The Garden Grazer

        September 15, 2017 at 2:50 pm

        Thank you! Hope you enjoy.

        Reply

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    Hi, I'm Kaitlin!
    I share vegan recipes that are easy & healthy. (Mostly whole food plant-based, oil-free, & gluten-free.) About Me →

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