Antipasto...but make it a salad! This colorful Italian Chopped Antipasto Chickpea Salad is a delicious appetizer, quick lunch or dinner. It's got all the texture and flavor you crave in a salad. This healthy salad recipe is definitely a crowd pleaser! You'll also love my Strawberry Quinoa Chickpea Salad, Crispy Roasted Spiced Chickpeas, and this Caribbean Jerk Chickpea Salad Sandwich.
Main Ingredients
Here's a quick glance at the ingredients you'll need. Feel free to add in your favorite antipasto ingredients as well.
- Romaine Lettuce- I like to use a crunchy lettuce like Romaine for this salad. It really adds nice texture and crispness.
- Quartered Artichokes- In order to make this salad less caloric I use artichokes packed in water instead of olive oil, this way I get to control the amount of oil I'm adding to the salad.
- Sundried Tomatoes- Regular old tomatoes just don't cut it when it comes to this chopped salad. Sundried tomatoes are THE BEST in the salad because of the intense tomato flavor that is such an amazing compliment to the other salad ingredients.
- Proscuitto- I like using prosciutto and cutting it into bite size pieces. Prosciutto is leaner (contains less saturated fat) than salami, but you can use whatever you prefer. Both work well in this salad.
- Mozzarella- Small mozzarella ciliegine (are small bites of mozzarella)
- Kalamata Olives- Add another dimension of texture and a slightly salty bite.
- Chickpeas- Italian salads are never really complete without the addition of some type of bean or legume. Chickpeas are hearty, slightly chewy and give the salad added protein and fiber.
- Red Wine Vinegar- I prefer red wine vinegar with this salad over balsamic. It's has a lighter fruitier finish.
- Grainy Mustard- Grainy mustard adds texture and visual appeal to the salad. But you could also use a regular dijon mustard as well.
- Extra Virgin Olive Oil- You can't beat the flavor of a good quality extra virgin olive oil. It makes a huge difference.
- Dried Oregano- Gives it that extra Italian essence that works perfectly with this salad.
How to Assemble: Quick Guide
This Italian Chopped Antipasto Chickpea Salad comes together quickly. Most of the ingredients come right out of a jar/package all ready to go, so there's not much prep work involved.
How To Serve
This salad is great as an appetizer, but also makes a satisfying lunch or dinner on it's own.
You can layer this salad into mason jars or meal prep containers too, adding the dressing once ready to eat.
Since it's bright and colorful, I find this salad to be great for holiday entertaining!
Italian Chopped Antipasto Chickpea Salad
Equipment
Ingredients
- 6 cups romaine lettuce chopped
- 15 oz artichoke hearts quartered, packed in water
- 8 oz sundried tomatoes chopped
- 1 cup Kalamata olives pitted
- 4 oz mozzarella balls small, ciliegine
- 2 oz prosciutto sliced and cut into 2 inch pieces
- 15 oz chickpeas rinsed, drained, patted dry
- 2 tablespoon red wine vinegar
- 1 teaspoon grainy mustard
- ¼ cup extra virgin olive oil
- 1 teaspoon oregano
- ⅛ teaspoon freshly ground pepper
Instructions
- In a small bowl, whisk together the red wine, mustard, olive oil, oregano and pepper and set aside.
- On a salad platter, layer the lettuce down first, then place the mozzarella in the center. In circular piles add the chickpeas, sundried tomatoes, artichokes, and prosciutto. Scatter the olives in between piles.
- Once ready to serve, add the dressing and toss.
Notes
Nutrition
I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
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