The Mediterranean Italian Antipasto Salad is a comforting meal. This dish has five grams of fiber and 330 calories in each serving. Takes twenty minutes to prepare this salad. We made this recipe with vegetables, pepperoncini, olives, herbs, romaine lettuce, seasoning, olive oil, red wine vinegar, lemon juice, Dijon mustard, and garlic. Preparing this salad is very easy because the instructions are clear. Pair this salad with baked Italian chicken, Italian stuffed peppers, vegetable frittata, garlic herb chicken, baked cod with herbs, garlic bread, focaccia, or vegetable lasagna. Include this Mediterranean Italian Antipasto Salad in the container and store for two days.
STATS:
- Total time: 20 minutes
- Course: Salad
- Serving size: 1½ cups
- Cuisine: Mediterranean
- Diet: Vegetarian
- Cooking time: Nil
- Serving: 6
- Calories: 330 kcal
- Preparation time: 20 minutes
EQUIPMENT:
- Cutting board
- Chef’s knife
- Large mixing bowl
- Measuring cups
- Small bowl
- Whisk
- Measuring spoons
- Colander
INGREDIENTS:
FOR THE SALAD:
- 2 cups halved cherry tomatoes
- One cup chopped red bell pepper
- 1 cup canned chickpeas
- 1½ cups chopped cucumber
- Half cup sliced pepperoncini
- 4 oz fresh mozzarella
- ¾ cup sliced roasted red peppers
- Half cup sliced red onion
- 2 cups chopped romaine lettuce
- ¼ cup chopped parsley
- 2 tbsp chopped basil
- ¾ cup halved Kalamata olives
FOR THE ITALIAN DRESSING:
- Three tbsp extra-virgin olive oil
- 1 tbsp lemon juice
- 1 tsp dried oregano
- Quarter tsp black pepper
- 1 tsp Dijon mustard
- Half tsp dried basil
- Quarter tsp salt
- 1 small minced garlic clove
- 2 tbsp red wine vinegar
INGREDIENT NOTES:
CHERRY TOMATOES:
- They give a natural sweet taste and juicy texture to the recipe. Tomatoes give bright color to the salad and make it attractive. You may use grape tomatoes as per your preference.
CUCUMBER:
- It gives a fresh and crunchy texture to the recipe. English cucumbers give better results in the salad. You may use Persian cucumber as an alternative.
ROASTED RED PEPPERS:
- They give a soft texture and a slightly smoky taste. They add a traditional antipasto taste to the dish. You may use fresh red bell pepper as another option.
CHICKPEAS:
- Chickpeas make the salad filling and give fiber as well. They give a soft texture to pair well with the crunchy vegetables. You may use cannellini beans as a substitute.
KALAMATA OLIVES:
- They add a salty and fruity taste to the salad. Kalamata olives are important to get a Mediterranean taste. Include black olives if you do not have kalamata olives.
INSTRUCTIONS:
- First, dry the washed vegetables properly, then cut them well.
- Rinse the drained chickpeas and dry them with a clean towel.
- In the small bowl, whisk salt, olive oil, lemon juice, Dijon mustard, red wine vinegar, garlic, oregano, basil, and black pepper.
- Add romaine, bell pepper, tomatoes, chickpeas, basil, cucumber, roasted peppers, mozzarella, olives, red onion, parsley, and pepperoncini to a large bowl.
- Pour the dressing on the salad and gently toss.
- Lastly, adjust the seasoning well and serve immediately for the crispiest texture.
SERVING SUGGESTIONS:
MAIN:
- Baked Italian Chicken
- Chicken Parmesan
- Garlic Herb Chicken
- Italian Stuffed Peppers
MEDITERRANEAN:
- Lemon Herb Salmon
- Mediterranean Grilled Chicken
- Baked Cod with Herbs
- Greek-Style Chicken
VEGETARIAN DISHES:
- Vegetable Frittata
- Spinach and Ricotta Stuffed Shells
- Vegetable Lasagna
- Eggplant Parmesan
BREAD AND BAKERY:
- Garlic Bread
- Italian Bread
- Focaccia
- Whole-Grain Crostini
SOUP:
- Tomato Basil Soup
- Minestrone Soup
- Lentil Vegetable Soup
- Italian Bean Soup
LUNCH:
- Hummus and Pita
- Grilled Vegetables
- Lentil Patties
- Vegetable Wraps
TIPS:
- Dry the vegetables properly to remove extra water so the dressing does not become watery.
- Cut the ingredients into equal sizes for better serving.
- Chill the salad for ten minutes so the flavors blend well without making the lettuce soft.
- Include mozzarella just before serving to keep its texture fresh.
STORAGE INFORMATION:
FRIDGE:
- Store the salad in the container for two days.
FREEZER:
- Freezing this salad is not recommended because the ingredients lose their texture.
FAQs:
Can I include bottled Italian dressing in this recipe?
- Yes, you may add bottled Italian dressing, but homemade dressing gives better results.
Is this salad spicy?
- This salad has mild heat; you may skip pepperoncini if you do not want spice in the salad.
Is feta a good alternative to mozzarella?
- Yes, you may use feta for a saltier and more tangy Mediterranean taste.
Can I make this salad earlier?
- Yes, you may prepare the vegetables and dressing early, then store separately till needed to serve.
NUTRITIONAL INFORMATION:
Net carbs: 16 g
Iron: 2 g
Calories: 330 kcal
Total carbs: 21 g
Vitamin A: 4,800 IU
Fiber: 5 g
Calcium: 150 g
Protein: 9 g
Sodium: 690 g
Potassium: 390 g