Chopped Salads Turn Fresh Ingredients into Healthy Meal

Chopped salads
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are a category I have only recently discovered.
“Chopped salads” are a category I have only recently discovered. More durable than a tossed green salad, and lighter and fresher than a potato or macaroni salad, chopped salads are great choices this time of year as they combine gorgeous late-summer produce that can be packed up and taken on a Labor Day picnic. They also make great additions to a lunch box.

It’s worthwhile to use the freshest produce possible in these salads, because the appeal lies in the crunch and peak flavor of the ingredients. Go ahead and feed that sad half-head of romaine to the neighbor’s rabbit and buy a new one for the salad that follows.

Chopped Salad

(From Epicurious.com)

I would replace the garbanzo beans with white Italian cannellini beans seeing as I don’t care for garbanzos.

6 tablespoons olive oil

3 tablespoons white wine vinegar

1 teaspoon dried oregano

1 small garlic clove, minced

6 cups chopped romaine lettuce

1 15 1/2-ounce can garbanzo beans (chickpeas), drained

1 red bell pepper, diced

1 cup very thinly sliced red onion

1 cup very thinly sliced fresh fennel bulb

1/2 cup crumbled feta cheese (about 3 ounces)

2 ounces thinly sliced Italian Genoa salami, cut into strips

1/4 cup sliced pitted Kalamata olives

Step 1: Whisk oil, vinegar, oregano and garlic in small bowl to blend. Season dressing to taste with salt and pepper.

Step 2: Combine lettuce, garbanzo beans, bell pepper, red onion, fennel, feta cheese, salami and sliced olives in large bowl. Pour dressing over; toss to coat. Mound salad on platter and serve.

This next recipe makes enough for 10 to 12 servings, so it would be a perfect contribution to a potluck picnic.

Alexis Stewart’s Chopped Vegetable Salad

(From the Web site marthastewart.com)

2 teaspoons salt, plus more for water

2 ears fresh corn

1/2 pound green beans, trimmed and cut into 1/4-inch pieces

1/2 pound wax beans, trimmed and cut into 1/4-inch pieces    

4 plum tomatoes, seeded and cut into 1/4-inch pieces   

1 small red bell pepper, seeded and deveined, cut into 1/4-inch pieces   

1 small yellow bell pepper, seeded and deveined, cut into 1/4-inch pieces   

1 small red onion, cut into 1/4-inch pieces   

1 English cucumber, peeled, seeded and cut into 1/4-inch pieces   

3/4 cup fresh cilantro leaves   

1 medium jalapeño pepper, seeded and deveined, minced   

2 tablespoons extra-virgin olive oil   

2 tablespoons rice-wine vinegar   

1 teaspoon freshly ground black pepper

Step 1: Prepare an ice bath; set aside. Bring a medium saucepan of salted water to a boil. Add corn, and blanch until tender, about 6 minutes. With tongs, remove from water, and plunge immediately into ice bath. When corn is thoroughly cooled, remove from ice bath. Using a large knife, remove kernels from cobs. Transfer kernels to a large bowl.

Step 2: Add green and wax beans to boiling water. Blanch until tender, about 1 minute. With a slotted spoon, remove from water, and plunge immediately into ice bath. When beans are thoroughly cooled, drain in colander.

Step 3: Add green and wax beans, tomatoes, red and yellow peppers, onion, cucumber, cilantro and jalapeño to corn. Stir to combine. Add olive oil, vinegar, salt and pepper. Stir to combine. Adjust for seasoning. Serve immediately.

 

Middle Eastern Chopped Salad

(From Eating Well for Optimum Health by Andrew Weil, M.D.)

Serves 4

1 cucumber, peeled, seeded and diced

2 fresh tomatoes, seeded and diced

2 scallions, trimmed and chopped

1 sweet yellow pepper, seeded and chopped

3 tablespoons black olives (Kalamata or oil-cured if possible) pitted and chopped

2 tablespoons fresh parsley, chopped

3 tablespoons fresh lemon juice

2 tablespoons extra-virgin olive oil

salt and black pepper to taste

1/4 cup feta cheese

Combine all ingredients; season to taste with salt and pepper, and serve.

Tunisian Salad

(From Eating Well for Optimum Health by Andrew Weil, M.D.)

Serves 4

The main flavor differences here are the apple, mint and peppers.

2 ripe tomatoes, peeled, seeded and finely diced (about 3/4 cup)

1/2 cucumber, peeled, seeded and finely diced (about 1 cup)

1 small green apple, cored and finely diced (about 1 cup)

2 tablespoons fresh chopped jalapeño peppers, seeded and finely chopped

4 scallions, trimmed and finely sliced

juice of 1/2 lemon

2 tablespoons extra-virgin olive oil

1 tablespoon dried mint leaves, pressed through a fine sieve

salt and black pepper to taste

Combine all ingredients and adjust seasonings. This salad is best after 1 hour in the refrigerator.

This last salad shares many ingredients with chopped salads, but it is called a layered salad. It is best assembled in a clear 3-quart salad bowl, with straight sides if possible for a showy presentation. Plan on allowing 4 to 24 hours for it to chill.

Layered Vegetable Salad

(From The New Better Homes and Gardens Cook Book)

8 to 10 servings

8 cups torn mixed greens

1 10-ounce package frozen peas, thawed

1 cup cherry tomatoes, quartered or halved

1 cup thinly sliced broccoli florets

1 cup chopped yellow and/or red sweet pepper

1 cup diced cooked ham (6 oz.)

1/4 cup thinly sliced green onions

1 cup mayonnaise

2 tablespoons milk

1/8 teaspoon ground white pepper or black pepper

3/4 cup shredded cheddar cheese

Step 1: Place mixed greens in the bottom of clear bowl. Layer in the following order: peas, tomatoes, broccoli, peppers, ham and green onions.

Step 2: For dressing, stir together mayonnaise, milk and white pepper, and spoon over top of salad, spreading gently to make a smooth layer. Cover with plastic wrap and chill for up to 24 hours.

Step 3: Before serving, top salad with shredded cheese. To serve, dig down into the salad with a large spoon to reach all layers.