Sophie's Chopped Salad

Bursting with vibrant colors and fresh flavors, Sophie's Chopped Salad is a wholesome medley of crisp romaine, peppery arugula, juicy cherry tomatoes, creamy avocado, and tender chickpeas, all brought together by a tangy homemade lemon-Dijon vinaigrette. Featuring chunks of cucumber, slivers of red onion, crumbled feta, and a sprinkle of fresh parsley, this nutrient-packed salad strikes the perfect balance of textures and tastes. Ready in just 20 minutes and ideal for a light lunch, side dish, or even as a main course, this healthy chopped salad is a go-to recipe for refreshing, Mediterranean-inspired dining.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:0 mins

Total Time:20 mins

Servings: 4

Ingredients

• 2 cups Romaine lettuce
• 1 cup Baby arugula
• 1 cup Cherry tomatoes
• 1 medium Cucumber
• 1 large Avocado
• 0.25 cup Red onion
• 0.5 cup Feta cheese, crumbled
• 0.75 cup Cooked chickpeas, rinsed and drained
• 2 tablespoons Fresh parsley, chopped
• 3 tablespoons Lemon juice
• 3 tablespoons Extra-virgin olive oil
• 1 teaspoon Dijon mustard
• 1 teaspoon Honey
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Wash and dry the romaine lettuce and baby arugula. Chop the romaine into bite-sized pieces and place both greens in a large salad bowl.

Step 2

Halve the cherry tomatoes. Peel and dice the cucumber into small cubes. Thinly slice the red onion. Add tomatoes, cucumber, and onion to the bowl with the greens.

Step 3

Cut the avocado in half, remove the pit, and dice the flesh into small cubes. Add the avocado to the salad bowl.

Step 4

Rinse and drain the chickpeas, then add them to the bowl along with the crumbled feta cheese and chopped parsley.

Step 5

In a small bowl or measuring cup, whisk together the lemon juice, olive oil, Dijon mustard, honey, salt, and pepper to create the dressing.

Step 6

Drizzle the dressing over the salad and toss all ingredients together gently to combine and coat everything evenly.

Step 7

Serve immediately as a healthy side dish or a standalone meal.

Nutrition Facts

Serving size	(958.3g)

Amount per serving	% Daily Value*
Calories	1081.6

Total Fat 76.1g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 3.8g
Cholesterol 0mg	0%
Sodium 1599.5mg	0%
Total Carbohydrate 91.6g	0%
Dietary Fiber 31.2g	0%
Total Sugars 26.2g
Protein 23.7g	0%

Vitamin D 0IU	0%
Calcium 254.1mg	0%
Iron 8.6mg	0%
Potassium 2514.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 59.8%

Protein: 8.3%

Carbs: 32.0%