Healthy Recipes Salad Chopped Salad Chopped Salad with Italian Vinaigrette 5.0 (3) 3 Reviews This chopped salad is a crisp, colorful mix of veggies. It’s tossed with a zesty homemade vinaigrette, while chickpeas bring on the plant-based protein and fiber. Everything is chopped small for the perfect forkful every time. By Carolyn Casner Carolyn Casner See More Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website. EatingWell's Editorial Guidelines Published on August 30, 2025 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Save Rate PRINT Share Jump to recipe Active Time: 25 mins Total Time: 25 mins Servings: 4 Nutrition Profile: No Added Sugar Gut Healthy Anti-Inflammatory Mediterranean Diet Sesame-Free Weight Loss Diabetes-Friendly Nut-Free Dairy-Free Healthy Pregnancy Healthy Aging Healthy Immunity Low-Sodium Soy-Free High-Fiber Heart-Healthy Healthy Cholesterol Vegetarian Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Everything is chopped small so every forkful has the perfect mix of veggies and chickpeas.Chickpeas bring plant-based protein and fiber to make a satisfying salad.Massaging the kale with the vinaigrette makes the greens more tender. Cook Mode (Keep screen awake) Ingredients 1/2x 1x 2x Oops! Something went wrong. Our team is working on it. This recipe was developed and tested at its original yield and has not been tested at other yields. Note that only the ingredient list is scaled, so you may need to make adjustments to ingredient amounts, cooking times and equipment sizes in the recipe steps. Scaling could also impact the nutrition analysis. Original recipe (1X) yields 4 servings 3 tablespoons extra-virgin olive oil 2 tablespoons red-wine vinegar 1 teaspoon Italian seasoning ½ teaspoon onion powder ½ teaspoon garlic powder ½ teaspoon salt ¼ teaspoon crushed red pepper 2½ cups chopped kale 1½ cups chopped green cabbage 1 (15-ounce) can no-salt-added chickpeas, rinsed 1 cup quartered cherry tomatoes 1 small bell pepper, diced 1 small cucumber, diced ½ cup chopped parsley 2 scallions, sliced Directions Whisk 3 tablespoons oil, 2 tablespoons vinegar, 1 teaspoon Italian seasoning, ½ teaspoon each onion powder, garlic powder and salt and ¼ teaspoon crushed red pepper together in a large bowl. Add 2½ cups kale; massage with the dressing until the kale is dark and shiny. Add 1½ cups cabbage, the rinsed chickpeas, quartered tomatoes, diced bell pepper, diced cucumber, ½ cup parsley and the sliced scallions; toss to coat. Ali Redmond EatingWell.com, August 2025 Save Rate Print Nutrition Facts (per serving) 231 Calories 12g Fat 25g Carbs 8g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1½ cups Calories 231 % Daily Value * Total Carbohydrate 25g 9% Dietary Fiber 7g 27% Total Sugars 7g Added Sugars 0g 0% Protein 8g 15% Total Fat 12g 16% Saturated Fat 2g 8% Cholesterol 0mg 0% Vitamin A 138µg Vitamin C 65mg 72% Vitamin D 0µg Vitamin E 3mg 17% Folate 167µg Vitamin K 252µg Sodium 288mg 13% Calcium 90mg 7% Iron 3mg 18% Magnesium 56mg 13% Potassium 543mg 12% Zinc 1mg 13% Vitamin B12 0µg Omega 3 0g Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.