Description
A simple and colorful chopped salad made with fresh, crisp vegetables like cucumbers, tomatoes, and leafy greens. The ingredients are chopped into bite-sized pieces, making each bite a perfect mix of textures and flavors. This versatile and healthy salad is perfect for meal prep, light lunches, or as a side dish. Easily customizable with your favorite proteins, toppings, and dressings, this chopped salad is a delicious, nutrient-packed meal that anyone can make at home in their kitchen.
Ingredients
- Leafy Greens (e.g., romaine lettuce, spinach, arugula, or a mix of greens)
- Cucumbers, finely chopped
- Tomatoes (cherry or regular), chopped
- Carrots, julienned or chopped
- Bell Peppers (red, yellow, or green), chopped
- Red Onion, thinly sliced
- Avocado, diced (optional for creaminess)
- Hard-Boiled Eggs (optional for protein)
- Grilled Chicken or Tofu (optional for protein)
- Chickpeas or Black Beans (for a plant-based protein)
- Cheese (optional: feta, parmesan, or cheddar)
- Nuts or Seeds (e.g., sunflower seeds, walnuts, or almonds)
- Dressing of Choice (e.g., olive oil vinaigrette, tahini dressing, or Greek yogurt dressing)
Instructions
- Prepare the Ingredients:
- Wash and dry all vegetables thoroughly using a salad spinner or paper towels to prevent any excess moisture.
- Chop the leafy greens (romaine, spinach, arugula, or a mix) into bite-sized pieces. Remove any large stems from the leaves.
- Dice the cucumbers, tomatoes, and bell peppers into small, uniform pieces.
- Peel and chop the carrots into thin matchsticks or rounds, depending on your preference.
- Slice the red onion thinly to avoid overpowering the other flavors.
- If using avocado, cut it into small cubes. Be careful not to mash it too much.
- If you’re adding protein (chicken, tofu, or boiled eggs), chop them into bite-sized pieces.
- Combine the Salad Base:
- In a large bowl, add the prepared leafy greens as the base of your salad.
- Then, layer on the chopped cucumbers, tomatoes, carrots, bell peppers, and red onion. Add the avocado (if using) and any proteins or beans (chickpeas or black beans).
- Add Toppings and Cheese:
- Sprinkle the salad with optional toppings such as cheese (feta, parmesan, or cheddar), nuts (almonds, walnuts, or sunflower seeds), or seeds (pumpkin or sunflower seeds) to add crunch and flavor.
- Prepare the Dressing:
- In a separate small bowl or jar, whisk together your preferred dressing. For a simple vinaigrette, combine olive oil, vinegar (balsamic, apple cider, or red wine vinegar), a teaspoon of Dijon mustard, and honey or maple syrup. Add salt and pepper to taste. Alternatively, use a tahini dressing or Greek yogurt dressing for a creamier option.
- Toss and Coat the Salad:
- Pour the dressing over the chopped salad, starting with a small amount. Toss gently to combine all the ingredients and coat them evenly with the dressing. Be sure not to drown the salad in dressing—start small and add more if needed.
- Serve Immediately:
- Once the salad is well-mixed and the dressing has coated all the ingredients, serve immediately for the freshest flavor and texture.
- Optional Storage:
- If you need to store the salad for later, keep the dressing separate to prevent the salad from becoming soggy. Store the prepped salad ingredients in an airtight container in the fridge for up to 3 days.
Notes
- Prep Ahead for Convenience:
- You can prep the ingredients in advance and store them separately in airtight containers in the fridge for up to 3 days. This makes assembling your salad quick and easy when you’re ready to eat.
- Keep the dressing in a separate container and add it just before serving to keep the salad fresh.
- Customizing the Salad:
- Protein Options: Feel free to switch up the proteins based on your preferences. Grilled chicken, shrimp, boiled eggs, tofu, and chickpeas are all excellent choices.
- Add More Veggies: You can include additional vegetables such as zucchini, radishes, or beets for more variety and nutrients.
- Fruit Add-ins: For a sweet twist, try adding fruits like apples, berries, or grapefruit.
- Keeping the Salad Fresh:
- If storing leftovers, make sure to keep the salad and dressing separate to avoid sogginess.
- For a salad that stays fresh longer, avoid adding delicate ingredients like avocado or tomatoes if you plan to store it for a few days.
- Dressing Tips:
- The dressing can be adjusted to suit your taste. For a tangier dressing, increase the amount of vinegar or lemon juice. For a richer, creamier dressing, add more olive oil or Greek yogurt.
- If you prefer a low-fat option, try using a yogurt-based dressing or simply use olive oil with lemon or balsamic vinegar.
- Make It More Filling:
- If you want to make the salad more filling as a main dish, consider adding grains like quinoa, farro, or brown rice. These add texture and extra nutrients to your salad.
- Salt and Pepper:
- Always taste your salad before serving and adjust the seasoning. A little sprinkle of salt and pepper can bring out the flavors in the vegetables and dressing.
- Prep Time: 20 minutes
- Category: Salads
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 300 calories
- Sugar: 8g
- Sodium: 300mg
- Fat: 25g
- Saturated Fat: 5g
- Carbohydrates: 20g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 40mg
Keywords: Chopped Salad Recipe, Healthy Chopped Salad, Easy Salad Recipe, Fresh Salad, Customizable Salad, Salad Ingredients, Salad Dressing, Quick Salad, Best Salad Recipe, Salad Ideas