This Vegan Mediterranean Chopped Salad has all of my favorite flavors mixed into one! The heart of palm and sun-dried tomatoes, complimented with the delicious and easy dressing, are sure to make this recipe a showstopper.
Making it Vegan
I absolutely love a traditional Italian chopped salad, but the classic version contains processed meat and dairy. While I still love having it on occasion, it doesn’t make me feel my best. I created this version over looking for a healthier and meat free snack/lunch.
To me, the salty, tangy goodness is what makes a chopped salad so delicious. I opted to add black olives to the salad and vinegar and lemon to the dressing.
One of the main goals for this salad was adding some protein in. Traditional Italian Chopped Salad has quite a bit of protein between the meat and dairy products. I opted to add chickpeas and kidney beans to this salad (you can switch out the beans as you see fit). The chickpeas and kidney beans alone add about 50g of protein to the dish as a whole.
Storing the Salad
This Vegan Mediterranean Chopped Salad leans on sun
Our family went on vacation to the Jersey Shore this summer. We rented a house, meaning we had to cook our own food or go out to eat. As much as I love cooking, I didn’t want to take the time away from vacation to be cooking much. We decided to meal prep some foods to take for lunches so we could get straight to the beach.
I prepped the following for 2 days of lunches for 3 people:
- This salad! (Olives on the side as one of my family members doesn’t like them)
- Curried Chicken Salad
- Chicken made with my Chipotle Citrus Marinade
This salad stores super well for 3-4 days. Eating it as leftovers almost tastes better as the flavors have time to mix together. I would recommend keeping your arugula separate so it doesn’t get soggy. Sometimes I even eat it without the arugula! I like to store in glass containers with super tight lids (especially if bringing on the road). We have a similar collection to the ones linked below:
What else to add to your Vegan Mediterranean Chopped Salad
- Bean Alternates: White or butter beans would be great in this salad. You could also add green lentils!
- Vegetables: I absolutely love asparagus and zucchini in a cold salad. Both would be awesome additional to this.
- Picked Vegetables: Adding banana peppers, pickled onions, or even pickles would be delish!
Vegan Mediterranean Chopped Salad
- Total Time: 10 minutes
- Yield: 4 servings 1x
Description
VEGAN chopped salad! I love to mix in a day or two of vegan meals to mix up the week. This is packed with protein and so so delicious!
Ingredients
Salad:
1 15 oz can heart of palm
1 5oz bag of arugula
1 15 oz can kidney beans
1 15 oz can chickpeas
1 2.25 oz can black olives
1/3 cup sun-dried tomatoes
3/4 cup cucumber
Dressing:
3 tbsp olive oil
Juice from 1/2 lemon
1 tbsp white vinegar
1 tsp maple syrup
1/2 tsp crushed red pepper
1 tsp Italian seasoning
1/2 tsp smoked paprika
1/2 tsp garlic powder
1 tsp salt
Instructions
1. Combine all the dressing ingredients in a bowl and mix well.
2. Drain all of your cans and rinse the beans. Add all of the salad ingredients (except arugula) to a bowl and mix well with the dressing.
3. Top arugula with the salad mixture and enjoy! If meal prepping this recipe, make sure to store separately from the arugula to avoid it getting soggy.
- Prep Time: 10 minutes
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Questions? Comment Below!