Home » Diet and Fitness Articles » Recipes » Appetizer » The Perfect Chopped Salad

The Perfect Chopped Salad

chopped salad



For the salad:

1 head romaine lettuce, chopped to bite-size

1 large ripe tomato, diced

½ English cucumber, diced

½ cup chick peas, canned, rinsed, and drained

½ cup chopped green onion, about 2 green onion

½ cup frozen peas or fresh peas, if available

¼ cup fresh mint, minced

½ cup Greek feta cheese, diced or crumbled


For the dressing:

¼ cup water

¼ cup apple cider vinegar

1 tsp. maple syrup

1 tsp. kosher salt

Freshly ground pepper to taste

1 tsp. tamari or soy sauce

¼ tsp. dry mustard

1 clove garlic, minced

¼ cup flax oil

¾ cup sunflower oil or light olive oil



  1. For the Dressing, puree everything in a blender or by hand (nutrition label, below on the left).
  2. For the Salad. Layer everything in order of the list of ingredients in a large glass bowl, just for looks (nutrition label, below on the right).
  3. To serve, pour ½ cup dressing over the salad and toss. The remainder of the dressing will last 1 week in the refrigerator.
  4. Add a little extra pepper to taste at the end.

Serves 8

NutritionLabel Cider Flax Dressing for Perfect Chopped Salad (7)
NutritionLabel Perfect Chopped Salad JL jan 6 2016 (4) (1)

About Carolyn Cohen

Carolyn Cohen, Natural Foods Chef, has owned and operated DELICIOUSDISH Cooking School for the last 15 years. DELICIOUSDISH Cooking School specializes in whole natural food HOME cooking, meal panning, and healthy eating. CAROLYN also owns DELICIOUSNUTRITION, a nutrition based culinary school specializing in holistic health and nutrition. Classes focus on clean-eating programs, superfoods and classes targeting specific health concerns and goals. Carolyn, is an Occupational Therapist by training who left her practice to pursue her passion - cooking. She started cooking at a very young age, and takes great pride in planning both simple, everyday meals and menus you can entertain with. Her informative and casual teaching style has inspired people to become great cooks and to enjoy being in the kitchen.
Healthy food in heart and water diet concept

Sign up for our newsletter!

We are here to help!

Original expert articles, easy recipes, tips & tools for your self-care journey.

Your privacy is important to us