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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!
AuthorKaitlin - The Garden Grazer
Prep Time:20 mins
Total Time:20 mins
CourseSalad
CuisineGluten-Free, Italian-Inspired, Oil-Free, Vegan
Servings4

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)

Calories: 201 kcal | Carbohydrates: 23 g | Protein: 7 g | Fat: 10 g | Saturated Fat: 1 g | Polyunsaturated Fat: 1 g | Monounsaturated Fat: 2 g | Potassium: 320 mg | Fiber: 8 g | Sugar: 2 g | Vitamin A: 3930 IU | Vitamin C: 29 mg | Calcium: 93 mg | Iron: 3 mg