RECIPE: ITALIAN CHOPPED SALAD
As part of the 'STURDY SALAD LINE', having this salad on hand means a lunch or a side salad at dinner is ready to go. It's a hit with kids and adults, and besides being delicious, this salad packs a huge nutrient and antioxidant punch.
Get it in you!
PREP TIME: 30 min
MAKES: 8-9 cups
FOR THE SALAD BASIS
2 zucchinis (courgettes), cut into small cubes
1 large carrot, cut into small cubes
1 red onion, finely diced
1 red bell pepper, cut into small cubes
1 TASTE OF TUSCANY spice sachet
½ cup (120 ml) olive oil
2 TBSP (30 ml) white wine vinegar
1 TBSP honey (optional)
½ tsp black pepper
3/4 to 1 tsp salt (to taste)
Chopped spinach leaves
Chopped cherry tomatoes
Toasted pumpkin seeds
Salt and pepper to taste
MAKE THE SALAD BASIS
Mix all salad ingredients (not the serving ingredients) together in a large bowl, transfer to an airtight container and let sit in the refrigerator for at 30-60 minutes to soften and absorb the dressing.
Add your chopped spinach and tomatoes to a mixing bowl and drizzle with a bit of olive oil and a pinch of salt and pepper. Mix well to just season and soften the spinach.
Remove Chopped Salad 'Basis' from the refrigerator, spoon desired amount into the bowl with the spinach & tomatoes, add parmesan cheese and toasted pumpkin seeds and mix well.
Spoon into individual serving bowls and garnish with a few extra seeds and parmesan shreds for looks.
See COOK'S NOTES below for portion guidelines.
Don't skip the cheese and pumpkin seeds! This salad is lovely on it's own, but the cheese and pumpkin seeds elevate it to something special, and add a that tiny bit of salty crunch and protien that makes it a satisfying meal on it's own.
Red onions in the US tend to be much bigger than red onions in Europe, so you might want to start with half a red onion and adjust to taste.
The chopped salad can last 5 days in the fridge, and in fact, gets better over time as the flavors intensify.
The spinach, cheese and seeds get nasty after a few hours, and tomatoes go mushy, which is why I only add them at the time of serving.
While this salad keeps for a long time, the natural juices of the vegetables will start to seep out into the salad, which is nice in terms of moisture, but it can dilute the salt-taste in the dressing. So after a few days, you'll probably want to season with a bit more salt to taste at the point of serving.
You can take the below as guidelines, but this is all a matter of taste. If I’m serving this as a side salad next to a hearty meal, then I like to go lighter on the cheese and seeds to give the meal a delicate balance. If I’m serving this as a main course lunch or dinner (yes, mostly to girls), then I like a bit more cheese and seeds to give it the feeling of a satisfying meal. I'm sure you'll come to your own 'taste' ratios in time!
If serving as a 'main dish', you can start with the following amounts per person:
1 cup (40g) chopped lettuce leaves (spinach and/or romaine, loosely packed)
1 tsp olive oil
pinch of salt
3-4 diced cherry tomatoes (25-35 g)
2-3 Tbsp (12-18 g) shredded parmesan cheese
2 Tbsp (15 g) toasted pumpkin seeds.
1 ½ cup (285 g) of the chopped salad
If serving it as a side or starter at dinner, then cut the above 'per person' recommendations in half and adjust to your taste.