Italian Chopped Antipasto Chickpea Salad

Donna Castellano, MS, RDN

An Italian inspired salad made with classic antipasto ingredients and chickpeas for added protein and fiber.

5 from 1 vote

Prep Time 10

Total Time 10

Course Appetizer, Dinner, Lunch

Cuisine Italian

Servings

Calories 394 kcal

Equipment

1 salad platter

Ingredients

6 cups romaine lettuce chopped
15 oz artichoke hearts quartered, drained
8 oz sundried tomatoes removed from oil, 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 together to combine.

Notes

To cut back on sodium, use chickpeas and artichokes with lower sodium content. I've linked my recommendations in the ingredient list. You can also omit the olives and use low sodium ham, instead of prosciutto.

Nutrition

Serving: 1servingCalories: 394kcalCarbohydrates: 34gProtein: 13gFat: 25gSaturated Fat: 4gPolyunsaturated Fat: 3gMonounsaturated Fat: 13gCholesterol: 9mgSodium: 763mgPotassium: 937mgFiber: 11gSugar: 5gVitamin A: 4695IUVitamin C: 41mgCalcium: 154mgIron: 4mg

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.

Course Appetizer, Dinner, Lunch

Cuisine Italian

Diet Gluten Free

Keywords antipasto salad, chickpea salad, chopped salad, healthy salad recipe, holiday appetizer, italian chopped salad, salad appetizer

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