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Close-up view of Vegan Italian Chopped Salad in a white bowl tossed with dressing

Vegan Italian Chopped Salad (Oil-Free!)

This Italian-style salad is FULL of delicious, bold flavor! It's tossed in a zesty homemade dressing, plus customizable with your favorite veggies.
AuthorKaitlin - The Garden Grazer
Prep Time:20 minutes
Total Time:20 minutes
CourseSalad
CuisineGluten-Free, Italian-Inspired, Oil-Free, Vegan
Servings4 (2-cup servings)

Ingredients

  • 4-5 cups romaine lettuce (1 large head)
  • 15 oz. can garbanzo beans
  • 1 cup artichoke hearts, jarred (about 8 hearts)
  • 1 cup grape tomatoes
  • 1/2 cup red onion
  • 1/2 cup Kalamata olives, pitted
  • 1/2 cup Vegan Italian Dressing (one batch)

For serving (optional):

Instructions

  • Make the dressing: Or prepare this ahead of time and store in the refrigerator until ready.
  • Prepare salad: Chop romaine and place in a large bowl. Rinse and drain chickpeas and add to bowl. Then remove excess liquid from artichoke hearts and chop. Dice tomato, onion, and olives. Add to bowl.
  • Dress salad: Pour desired amount of dressing over salad. (I use the entire batch of dressing for a heavily-dressed salad.) Toss well to combine. *However if not serving immediately, see suggestions below.
  • Garnish: Sprinkle with optional vegan parmesan cheese, black pepper, fresh herbs, vegan feta cheese, etc.

Notes

*Serving & storing: After dressing is mixed with salad, it’s best enjoyed within a day. If preparing ahead of time, store salad and dressing in separate airtight containers in the refrigerator. Then combine right before serving.
Customize it: Swap in cucumber, pepperoncini, bell pepper, roasted red pepper, carrot, celery, sun-dried tomatoes, croutons, etc.
Original dressing: I've updated this recipe with my new favorite Italian-style dressing. Here's the original dressing if you prefer it: Whisk together 1/3 cup red wine vinegar, 3 Tbsp. water, 1-2 cloves minced garlic, 1 Tbsp. Dijon mustard, 1/2 tsp. dried oregano, 1/2 tsp. dried basil, 1/8 tsp. salt.
Yield: Recipe makes about 8 cups salad. (About 3-4 medium/large salads, or 6-8 smaller side salads.)
Recipe originally published September 2017. Updated November 2023.

Nutrition Per Serving (Estimate)

Calories: 254 kcal | Carbohydrates: 29 g | Protein: 10 g | Fat: 11 g | Saturated Fat: 1 g | Polyunsaturated Fat: 2 g | Monounsaturated Fat: 3 g | Potassium: 522 mg | Fiber: 10 g | Sugar: 5 g | Vitamin A: 5088 IU | Vitamin C: 20 mg | Calcium: 103 mg | Iron: 3 mg