May 24, 2021
Italian Chopped Salad Recipe
A restaurant worthy chopped salad. Loaded with marinated white beans, tofu, and a tangy Italian dressing.
Serves 4

Vegan Italian Chopped Salad Recipe! Packed with plant-based protein, homemade Italian dressing, tofu feta, artichoke hearts, peppers and more. Perfect for summer!

Italian Chopped Salad

This hearty Italian chopped salad recipe is what I want all my summer meals to look like. 

It’s how I prefer to eat from now until September: lots of fresh, crunchy produce, creamy marinated white beans, hearty tofu and the perfect tangy Italian dressing on top. Not to mention cubes of crusty sourdough croutons to soak all of the tomato juices and dressing up with. 

Does it get any better? This Italian chopped salad recipe is easy enough for a weeknight meal, but also a great meal-prep recipe for simple lunches throughout the week. 

Vegan Italian Chopped Salad

How to prep this salad

To be fair, I rarely make this salad the same way twice. Don’t worry, I’ve tested and written the recipe for you to follow along with but also know that there is a lot of flexibility when it comes to crafting the perfect Italian chopped salad. 

Make a batch of my tangy Italian dressing to start. You’ll be using it as a dressing and also as a quick marinade for the baked tofu cubes and the white beans. To make things even more simple, you can batch my tofu feta and marinated white bean salad ahead of time. From there, combine both of them with whatever produce you’ve got lying around (juicy tomatoes are a must when they are in season) and more dressing. Croutons are a bonus! 

For meal-prep, I prefer to make everything and then store in separate containers: tofu, beans, chopped lettuce, tomatoes and peppers, and dressing. Right before serving, mix and match to your hearts content! 

Vegan Italian Chopped Salad 

Can I make this salad ahead of time? 

You can prep all of the ingredients ahead of time, but I don’t recommend dressing it until right before you get ready to eat. 

Can I double this recipe for a party? 

This recipe is a huge crowd-pleaser! It’s also really simple to double (or triple) depending on who you are feeding. In the summer time, one of my favorite meals is my fresh tomato sauce and pasta with this Italian chopped salad. That menu is bursting with fresh produce, naturally plant-based and incredible delicious. It’s always a winner. 

Vegan Italian Chopped Salad

Tips for Success: 

The combination of the marinated white beans, peppadew peppers and tofu is really what makes this salad so special. If you don’t want to do the baked tofu, then I highly recommend a batch of my tofu feta on top. It’s a bit more involved, but you can make the tofu feta ahead of time to simplify the meal. 

Peppadew peppers are my favorite here as they add the perfect amount of tang and sweetness. They can also be a little hard to find. If you can’t source them, then I recommend subbing in either fresh chopped red bell pepper or roasted red bell peppers. 

Dressing matters! I highly recommend my homemade Italian salad dressing for optimal flavor and marinade. If you sub in another salad dressing, then you may have mixed results. 

Vegan Italian Chopped Salad

If you make this Italian Chopped Salad, make sure to come back here to rate it and leave a review. Your feedback helps other readers and seeing you make my recipes makes my day! You can also share on social media using the hashtag, #delishknowledge 

Print
Vegan Italian Chopped Salad Recipe

Italian Chopped Salad Recipe

  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: main, dinner, salad
  • Method: Oven
  • Cuisine: Italian, American
  • Diet: Vegan

Description

Vegan Italian Chopped Salad! Packed with plant-based protein, homemade Italian dressing, baked tofu, artichoke hearts, peppers and more. Perfect for summer!


  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: main, dinner, salad
  • Method: Oven
  • Cuisine: Italian, American
  • Diet: Vegan
  • Author: Alex Caspero
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 4 servings 1x
  • Category: main, dinner, salad
  • Method: Oven
  • Cuisine: Italian, American
  • Diet: Vegan
Scale

Ingredients

  • 8 ounces firm tofu, drained and pressed
  • 2 cups white beans, drained and rinsed
  • 8 cups chopped lettuce leaves
  • 1/2 cup chopped peppadew peppers (or can sub in roasted red bell peppers)
  • 1 (15 ounce) can artichoke hearts, drained and chopped
  • 1 medium tomato, chopped
  • 1 cup sourdough croutons
  • 1 recipe Italian Dressing

Instructions

  1. Preheat the oven to 400 degrees F.
  2. Cube the tofu and place in a single layer on a baking sheet. Bake for 10 minutes, then flip and bake another 10 minutes until golden brown. Remove and place in a medium bowl along with 1/4 cup Italian dressing.
  3. Place the white beans in a medium bowl and add in 1/4 cup of the Italian dressing. Let sit for at least 10 minutes as you prep the rest of the ingredients.
  4. Toss the lettuce, peppers, artichoke hearts, tomatoes and croutons with the remaining dressing. Add in the beans and tofu, then toss together. Season to taste with salt and freshly ground pepper.

Notes

I also love this salad when I have a batch of my tofu feta and marinated white beans already prepped. If you have those, then just toss with lettuce, artichoke hearts, croutons and peppers.

did you make this?

Tag @delishknowledge on Instagram and hashtag it #delishknowledge

The Ultimate Plant-Based Protein Cookbook + Course

(Includes 40+ recipes!)

FREE 7-DAY COURSE + COOKBOOK

Meet Alex Caspero

Alex Caspero is a Registered Dietitian, Plant-Based Chef and Yoga Instructor. She aims to cut through the nutrition noise by providing real-life, nourishing tips for body and mind. Learn more about Alex.

no comments
LEAVE A COMMENT

leave a comment

Your email address will not be published. Required fields are marked *

Recipe rating

This site uses Akismet to reduce spam. Learn how your comment data is processed.