Chopped salad recipe

Chopped salads are so refreshing and wholesome! This easy chopped salad has layers of kale, chickpeas, cheese and salami. If you like to meal prep or make meals ahead of time, you’re going to love this salad! You can make a few at the beginning of the week and have these jarred salads on hand for lunch. If you’re making these ahead of time, make sure to store the dressing separately in a small container.

What’s great about this salad is that it can be enjoyed so many different ways.

• The most obvious way it can be enjoyed is for lunch and dinner!
• It’s a great salad to pair with a grilled protein source (like steak, sausage, or chicken)
• It can be brought to a BBQ as a delicious side dish.
• You can bring it on a picnic!
• It can be packed in a lunch box.

The options are endless! Here are a few other reasons why you’ll love it so much.

Why you’ll love this chopped salad recipe

Here are a few reasons why you’ll love this salad:

• It’s easy to make!

• It’s a great lunch meal prep or lunch on the go.

• Salad with salami adds a nice salty punch.

• This salad can be made dairy free.

• This recipe is a low carb lunch idea.

• Additionally, try this strawberry farro salad in a jar.

Ingredients in chopped salad recipe

To make this delicious salad, you will need the below ingredients.

• Chickpeas, canned chickpeas drained and rinsed. Salads with chickpeas add a nice source of carbs and protein!
• Celery, diced and chopped. Celery adds crunch, flavor and nutritional value.
• Tomatoes, grape tomatoes work best. Tomatoes pair perfectly with the other ingredients in this salad.
• Salami, sliced and chopped. Feel free to use another meat source if you prefer.
• Mozzarella cheese, low moisture and shredded. Low moisture mozzarella is a bit more dense and tangier than traditional fresh mozzarella.
• Chopped kale, massaged with olive oil and lemon juice, salt and pepper. Massaging the kale is key so don’t forget this step!

How to make

This recipe makes 3 servings! Grab three 32 ounce wide mouth mason jars. Storing the salads in mason jars is great when you want to save the salads for a later date. You can also use three large salad bowls if you’re enjoying the salad immediately.

• Firstly, add the chickpeas, celery, tomatoes, salami, and cheese to the mason jars.
• In a large bowl, add the chopped kale, olive oil, lemon, juice and salt. Using your hands, massage the oil mixture into the kale. Massage for a minute or two. Kale has a tough texture, so finely chopping it helps minimize the toughness (plus it makes it much easier to eat)! And massaging the kale is another step to get tender and easy-to-chew lettuce.
• Add the kale to the mason jar along with the other ingredients.
• Store the mason jar salad in the fridge until ready to enjoy.
• If you’re enjoying the salad immediately, top it with the dressing and dig in!

Ingredients in homemade dressing

This recipe calls for an easy homemade dressing. Here are the ingredients we are working with.

• Olive oil
• Red wine vinegar
• Dijon mustard
• Oregano
• Fresh garlic
• Salt and pepper

How to make homemade dressing

Making homemade dressing could not be any simpler. And some people may not realize how easy it is to make! All you really need is an oil, a vinegar and seasonings. Also, homemade dressings won’t have any added funky ingredients or preservatives. So you can feel good about adding it to your salads.

• In a small jar or container, add all the dressing ingredients.

• Using a fork or a small whisk, mix all the ingredients together.

• Store the dressing in the fridge until ready to use.

Frequently asked questions

What does kale taste like?

Kale is a delicious leafy green. It definitely has a different taste and texture than most mixed greens. It has a stronger and earthier flavor. It’s also slightly bitter, that’s why massaging the kale is so important. It helps cut down on the bitterness and add flavor through the olive oil and lemon.

Is kale good for you?

Yes! Kale is loaded with nutrients. It has many vitamins like vitamin A, C and K.

What is a jar salad recipe?

Simply, it’s a salad in a jar! A jarred salad is super easy to take on the go and is great to meal prep ahead of time. Make a few at the beginning of the week so you have an easy lunch on hand.

Can I use a different dressing?

Definitely! Feel free to use any dressing you prefer (I recommend using another vinaigrette!)

Substitutes and variations

Lettuce. If you’re not a fan of kale, give arugula, romaine or spinach a try.

Dressing. This salad pairs perfectly with the homemade garlic vinaigrette but feel free to use any dressing of your choice.

Omit the cheese. For a dairy free salad, omit the cheese or use your favorite dairy free cheese!

Chopped tomatoes. Instead of grape tomatoes you can use regular chopped tomatoes. But please note that the juices from the chopped tomatoes can make the salad soggy, especially if you’re storing it for a later date.

Meat. Feel free to substitute the salami for another protein source. Here are a few other meats that will work really well: grilled chicken, sliced turkey, sliced ham, or pepperoni.

Other recipes you’ll love

If you love this Italian chopped salad, certainly give some of these other salad recipes a try.

Lemon Kale Caesar Salad

Blackened Steak Salad

Strawberry Farro Salad

Did you make this recipe

If you make this easy chopped salad, I would really appreciate a review! You can also find and follow me on Instagram and Pinterest. I would love for you to follow along and share what you make: tag me @braesbites. I love hearing from you!

Print

Chopped Salad with Chickpeas (in a jar)

This chopped salad recipe with chickpeas is so tasty, wholesome and easy to make. It has layers of kale, chickpeas, celery, tomatoes, salami and cheese. All of thee ingredients come together so nicely. This salad can also be made ahead of time for an easy lunch or dinner.

Course Appetizer, dinner, lunch

Cuisine American

Keyword chopped salad recipe, easy chopped salad, italian chopped salad, salad with chickpeas, salad with salami

Prep Time 10 minutes minutes

Cook Time 0 minutes minutes

Total Time 10 minutes minutes

Servings 3

Calories 468kcal

Equipment

• 3 32 ounce wide mouth mason jars
• OR salad bowls

Ingredients

Chopped salad ingredients

• 1 15 oz canned chickpeas drained (separated into 3 servings)
• 3 stalks celery chopped
• ¾ cup cherry tomatoes (¼ cup per serving)
• 12 slices salami chopped (4 slices per serving)
• ¾ cup shredded mozzarella cheese low moisture (¼ cup per serving)
• 3 large handfuls of chopped kale
• 1 tbsp olive oil
• 1 tsp lemon juice
• ¼ tsp salt

Homemade Dressing

• ¼ cup olive oil
• 2 tbsp red wine vinegar
• 1 tsp dijon mustard
• 1 tsp dried oregano
• 1 clove fresh garlic
• ½ tsp salt and pepper

Instructions

Chopped Salad

• Firstly, add the chickpeas, celery, tomatoes, salami, and cheese evenly into the 3 mason jars.
• In a large bowl, add the chopped kale, olive oil, lemon, juice and salt. Using your hands, massage the oil mixture into the kale. Massage for a minute or two. This step is key as you want tender and easy-to-chew kale.
• Add the kale to the mason jars along with the other ingredients.
• Store the mason jar salad in the fridge until ready to enjoy.
• If you’re enjoying the salad immediately, top it with the dressing and dig in!

Homemade Dressing

• In a small jar or container, add all the dressing ingredients.
• Using a fork or a small whisk, mix all the ingredients together.
• Store the dressing in the fridge until ready to use.

Nutrition

Calories: 468kcal | Carbohydrates: 7g | Protein: 17g | Fat: 42g | Saturated Fat: 11g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 24g | Cholesterol: 51mg | Sodium: 1658mg | Potassium: 558mg | Fiber: 4g | Sugar: 2g | Vitamin A: 6258IU | Vitamin C: 64mg | Calcium: 324mg | Iron: 2mg

The post Chopped Salad Recipe with Chickpeas (in a jar) appeared first on Braes Bites.