For episode 40 of Fifty Fantastic Salads, I’ve gone for something that’s really simple and packed with goodness – this Chopped Veggie Salad. It’s one of those classic, easy salad recipes that so simple to put together but is really a staple salad to make.
You can add in any veggies you have to make this one. I have used lettuce, cucumber and peppers as well as cherry tomatoes, apple and some chickpeas for a bit of oomph. As chopped salad recipes go, this is definitely an easy one!
The lemon and oregano vinaigrette is very simple to make too. It brings all the flavours of the salad together nicely. I like to top with my tamari roasted seeds. They really add to the flavour and the texture of the finished salad.
This veggie chopped salad recipe is ideal for a quick lunch, easy meal prep, or as a side for dinners and barbecues. It keeps well in the fridge too, so it’s a great one to make ahead and dip into over a few days.
Nutritional Highlights
✅Rich in fibre – chickpeas, apple, and plenty of fresh vegetables make this salad high in fibre and help keep you feeling fuller for longer. Adding the roasted seeds ups the fibre even more!
✅Plant-based protein – chickpeas provide a natural source of protein, although I would still recommend serving with a protein of choice.
✅Packed with antioxidants – colourful veggies like red pepper, tomatoes, and red onion ensure this salad is full of antioxidants.
✅Healthy fats – olive oil and the roasted seeds add beneficial unsaturated fats, which are important for heart and brain health.
Storage and Shelf Life
- This Chopped Veggie Salad can be stored in the fridge for up to 4 days.
- Store in an airtight container for best freshness.
- If making ahead, keep the chopped fresh veggies and the roasted seeds separate and add the seeds just before serving to keep them crunchy.
- The lemon dressing can be mixed through in advance, although the lettuce may soften slightly over time.
- I wouldn’t recommend freezing.
Recipe Tips
Chop everything small: I like to use a veg chopper to help keep all the vegetables a uniform size. But if you’re using a knife just keep everything a similar size.
Adjust the sweetness: the apple adds natural sweetness, but you can add a little bit of maple syrup or honey to the dressing, if you prefer a slightly sweeter balance.
Swap the chickpeas: to keep it vegetarian, butter beans or cannellini beans work really well here too. Or add in your protein of choice. Alternatively, you can leave them out if you would prefer just a vegetable salad.
Change the topping: if you don’t want to add the tamari roasted seeds, you can also add things like a few chopped nuts or just leave them out completely.
Change up your greens: If you are having this chopped vegetable salad in the summer months then summer vegetables like lettuce works well, however if you want to use kale in the autumn months that works well too.
If you enjoyed this easy chopped salad, why not try:
These other salads from the Fifty Fantastic Salads series:
Chopped Veggie Salad
Ingredients
- ½ cucumber
- 1 red bell pepper
- 1 medium apple
- 12-15 cherry tomatoes
- 1 small red onion
- Small handful of fresh coriander (cilantro)
- 1 small head cos (romaine) lettuce
- 400 g tinned chickpeas 14oz
Dressing ingredients:
- 2 tbsp olive oil
- Juice and zest of a lemon
- 1 tsp dried oregano
- ½ tsp sea salt
- A few grinds of black pepper
- 1 tsp maple syrup optional
Optional toppings:
- Tamari Roasted Seeds
Instructions
- Using a vegetable chopper or a knife, chop the cucumber, pepper, apple and tomatoes into bite-sized chunks. Finely chop the onion and coriander and slice the lettuce into bite-sized pieces. Drain the chickpeas.
- Add all the chopped vegetables and the drained chickpeas to a serving bowl.
- Add all the dressing ingredients to a small jug and mix well to combine.
- Pour the dressing over the veggies and mix well. Sprinkle over the toasted seeds and serve.
Notes
- This will store well in the fridge for up to 4 days.
- I would recommend adding the seeds just before serving.
- The nutritional information does not include the roasted seeds.
- If you would like to make them, the recipe for the toasted seeds is here.
0 Comments