Anti Inflammatory Italian Chopped Salad with Herb Vinaigrette
This is the kind of salad that actually fills you up and leaves you feeling good — not just virtually virtuous. Crisp romaine and bitter radicchio form the base, layered with chickpeas, artichoke hearts, Kalamata olives, roasted red peppers, and cherry tomatoes for a bowl that's as colorful as it is satisfying. Nearly every ingredient here pulls its weight from an anti-inflammatory standpoint: extra-virgin olive oil, fresh garlic, and oregano in the vinaigrette, fiber-rich legumes, and a rainbow of vegetables that deliver antioxidants in every bite. The herb vinaigrette comes together in minutes — just whisk olive oil, red wine vinegar, Dijon, and grated garlic until emulsified — and it ties the whole thing together with a bright, tangy punch. A scatter of dry-roasted sunflower seeds on top adds a satisfying crunch if you want it. This recipe serves four and requires zero cooking, making it an easy weeknight win or a meal-prep staple you'll actually look forward to eating.
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Learn more →Ingredients
4 servings
For the salad
- 1 small head romaine lettuce, chopped into ½-inch pieces
- ½ small head radicchio, thinly sliced
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 can (14 oz) artichoke hearts, drained and quartered
- ½ cup roasted red peppers, drained and roughly chopped
- ½ cup pitted kalamata olives, halved
- ¼ cup pepperoncini, sliced into rings
- 1 cup cherry tomatoes, halved
- ¼ red onion, thinly sliced
- ¼ cup fresh flat-leaf parsley, roughly chopped
- ¼ cup dry-roasted sunflower seeds (optional)
For the dressing
- ⅓ cup extra-virgin olive oil
- 3 tbsp red wine vinegar
- 1 tsp dijon mustard
- 1 small garlic clove, finely grated
- ½ tsp dried oregano
- ¼ tsp salt, plus more to taste
- ¼ tsp black pepper, plus more to taste
Instructions
- 1
Make the dressing: in a small bowl or jar, combine the olive oil, red wine vinegar, Dijon mustard, grated garlic, dried oregano, salt, and black pepper. Whisk or shake vigorously until the dressing is emulsified and uniform.
- 2
Add the chopped romaine and sliced radicchio to a large mixing bowl. Add the chickpeas, artichoke hearts, roasted red peppers, Kalamata olives, pepperoncini, cherry tomatoes, red onion, and parsley.
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