Italian Chopped Salad


This hearty lunch salad is packed with fiber (to fill you up) and protein (to provide you with sustained energy). Once you get the hang of making it, there are endless variations you can try with your favorite beans, dressings, nuts, and salad greens. Be sure to choose a dressing made with polyunsaturated and/or monounsaturated fats, or simply dress the salad with olive oil and vinegar.

  • 2-cup servingServings


  • 10 grape or cherry tomatoes, halved
  • 11/2 cups cooked chickpeas, or 1 15-oz. can chickpeas, rinsed and drained
  • 4 oz. low-fat feta cheese, crumbled
  • 1/3 cup low-fat Italian dressing
  • 1 roasted red pepper, rinsed and cut into thin strips
  • 10 pitted kalamata olives, sliced
  • 4 pepperoncini peppers, seeded and sliced
  • 3 Tbs. pine nuts
  • 1 Tbs. balsamic vinegar
  • 1 head romaine lettuce, chopped into 1-inch pieces


Toss together chickpeas, tomatoes, feta, dressing, roasted red pepper, olives, pepperoncini, pine nuts, and balsamic vinegar in large bowl. Let stand 15 minutes to marinate. Fold in lettuce, and season with salt and pepper, if desired.

Nutrition Information

  • Serving Size: Serves 4
  • Calories: 291
  • Carbohydrate Content: 29 g
  • Cholesterol Content: 10 mg
  • Fat Content: 15 g
  • Fiber Content: 8 g
  • Protein Content: 14 g
  • Saturated Fat Content: 3 g
  • Sodium Content: 896 mg
  • Sugar Content: 8 g