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+ servings
Chopped Salad

Bright and Fresh Chopped Salad to Liven Up Your Meals

This vibrant Chopped Salad is a quick, healthy, and flavorful dish perfect for warm days.
Prep Time 30 minutes
Cook Time 6 minutes
Total Time 36 minutes
Servings: 4 servings
Course: Salads
Cuisine: American
Calories: 150

Ingredients
  

For the Salad
  • 1 pinch Coarse Salt Enhances flavor; kosher salt works as a great alternative.
  • 2 ears Corn Provides sweetness and texture; fresh corn is best, but feel free to use frozen.
  • 1 pinch Sugar Balances the acidity in the dressing for a more rounded flavor.
  • 0.5 pound Green Beans Adds a satisfying crunch and vibrant color; trim and cut into 1/4-inch pieces.
  • 0.5 pound Wax Beans Complements green beans in flavor and looks; also cut into 1/4-inch pieces.
  • 4 pieces Plum Tomatoes A juicy component; seed and chop into 1/4-inch pieces, can swap with cherry tomatoes.
  • 1 small Red Pepper Adds sweetness and crunch; can be substituted with any bell pepper.
  • 1 small Yellow Pepper Brightens the salad; orange bell pepper is a perfect substitute.
  • 1 small Red Onion Provides a sharp flavor; finely chop, or opt for green onions for a milder taste.
  • 1 piece English Cucumber Gives refreshing crunch; peel and chop into 1/4-inch pieces.
  • 3/4 cup Cilantro Leaves Adds a fresh herbaceous note; skip if you prefer a cilantro-free version.
For the Dressing
  • 2 TBSP Extra Virgin Olive Oil Acts as the base for the dressing; avocado oil can also be used.
  • 2 TBSP Rice Wine Vinegar Adds a tangy kick; white wine vinegar serves as a great alternative.
  • 1 tsp Freshly Ground Pepper Enhances overall flavor; adjust according to your spice preference.

Equipment

  • Large bowl
  • pot
  • Slotted spoon

Method
 

Step-by-Step Instructions
  1. Begin by thoroughly washing all your fresh produce. Chop the green beans, wax beans, and cucumber into uniform 1/4-inch pieces. Seed and chop the plum tomatoes, red pepper, and yellow pepper into similar-sized cubes. Finally, finely chop the small red onion, and set all the diced vegetables aside in a large bowl.
  2. Prepare a large bowl filled with ice water and set it aside to create an ice bath. This step is crucial for keeping the blanched vegetables crisp and vibrant in your Chopped Salad.
  3. Bring a large pot of salted water to a rolling boil over medium-high heat. Add the corn and a pinch of sugar, and blanch for about 6 minutes. Once cooked, carefully transfer the corn to the prepared ice bath using a slotted spoon.
  4. In the same boiling water, add your trimmed green beans and wax beans. Blanch them for just 1 minute to preserve their crispness and vibrant color. Immediately transfer the beans to the ice bath to cool.
  5. In a large mixing bowl, combine the blanched corn, green beans, wax beans, chopped tomatoes, peppers, red onion, cucumber, and cilantro leaves. Use a gentle folding motion to mix the ingredients together.
  6. To dress your Chopped Salad, drizzle in the extra virgin olive oil and rice wine vinegar. Sprinkle in the coarse salt and freshly ground pepper, then toss all the ingredients together until they are well coated.

Nutrition

Serving: 1cupCalories: 150kcalCarbohydrates: 20gProtein: 3gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 150mgPotassium: 400mgFiber: 5gSugar: 4gVitamin A: 20IUVitamin C: 50mgCalcium: 4mgIron: 6mg

Notes

Ensure even cooking by cutting all vegetables into consistent 1/4-inch pieces. Let your salad chill in the fridge for about 30 minutes before serving for best flavor blend.

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