Whole Veggies to Chopped Salad in 5 minutes. No time? No knife skills? No problem!
Love the idea of eating chopped salad….but not so much the making of it? I’ve got news for you….it doesn’t have to be complicated or time consuming. You can use your food processor…and whatever veggies you have in the crisper drawer. YUP…whole veggies to chopped salad in 5 minutes. You’ve got this.
FROM WHOLE VEGGIES TO CHOPPED SALAD IN MINUTES!
How to make chopped salad the easy way…
Personally, I find chopping veggies by hand therapeutic, almost meditative. Give me a sharp knife, a wooden cutting board, a bunch of veggies and I’m a happy camper. BUT….if chopping vegetables is not YOUR idea of a good time, I get it. Many of my clients and most of my friends consider chopping veggies a chore—and something they just don’t want to do. Sound familiar? Not to worry, you can still make chopped salad. I created this easy recipe for YOU…..because I want you to have more healthy chopped salad in your life. Not enough time is no longer a valid excuse.
Is Chopped Salad Salad Healthy?
Without a doubt, salad can either be super healthy….or the opposite….depending on what you put inside. Veggies in their natural state are full of vitamins, minerals, antioxidants, and fiber. Eating a wide variety of vegetables helps keep you healthy. They’re low in calories and high in nutrition. Make veggies the focus of your salad. It’s an easy and tasty way to up your consumption of vegetables.
What’s in a Healthy Chopped Salad?
The quick and simple answer: VEGGIES. Any and all. What do you like? What do you have? Include some veggies that are crunchy, some that are sweet….look for texture, taste, color—-they are all packed with vitamins, minerals and fiber but are low in calories. For this particular salad, I usually choose veggies that will hold up well for several days in the fridge.
- Greens: Choose something hearty—like collards or kale if you plan on meal prepping this to have on hand for the week. Other good choices include romaine, swiss chard, beet greens, arugula, watercress….they’re all good, they are all packed with vitamins, minerals and fiber but low in calories.
- Cruciferous Veggies: broccoli, cauliflower, cabbage, brussels sprouts, radishes.
- Sweet Vegetables: carrots and beets are easy to chop in the food processor, offering crunch and flavor.
What’s so good about Chopped Salad?
The best thing about a chopped salad is that you get a little bit of everything in each bite. Crunch, texture, taste, color, flavor. It’s all there. It’s my favorite way to enjoy salad. Chopped salad is easy to eat gracefully since the veggies are cut into bite sized pieces. So, if you’re trying to up your consumption of veggies but you’re bored with traditional salad, this easy chopped salad is definitely the way to go. Not only that, but you can use different veggies every time you make it, to change things up and make it more interesting.
What kind of dressing should I put on my chopped salad?
I usually make a batch of tahini dressing because it’s quick and easy, uses wholesome ingredients that I always have on hand, is thick enough to really cling to the veggies in this salad, and also doesn’t require any added oil.
- rice vinegar
- maple syrup
- cayenne pepper
Another great thing about a classic chopped salad—you can totally change the taste and experience by changing up the dressing. I also like to use this green goddess dressing on this salad and you can never go wrong with this everyday salad dressing recipe.
No time to chop? Use your food processor!
Make enough to last all week. Grab a handful of chopped veggies, sprinkle on some nuts or seeds and some dressing….BAM, YUM! Throw in some leftover roasted veggies and change the dressing….BAM, new and different YUM. If it’s cold out and you’re craving something warm, heat a pan and saute what’s in your already chopped up bowl in a bit of olive oil with a sprinkle of crushed red pepper……BAM, a unique stir fry experience. 5 minutes of prep, endless possibilities.
- 3 large carrots
- 3 stalks celery
- 2 cups broccoli florets
- 1/2 small head purple cabbage
- 1 small purple onion
- 1 bunch curly kale
- 1/2 cup sunflower seeds
- 1/2 cup sun butter
- 2 Tablespoons unseasoned rice vinegar
- 2 Tablespoons tamari
- 1/4 cup water
- 1 Tablespoon maple syrup
- 1/4 teaspoon cayenne pepper
- Prepare Veggies: peel carrots, scrub celery, take middle core out of cabbage, peel onion, de-stem kale. Roughly chop each vegetable into large chunks to be put in the food processor.
- Using the "S" blade in your food processor, pulse each veggie separately until uniformly chopped and then transfer to a large bowl. There is no need to clean out the bowl in between.
- MAKE THE DRESSING: place all ingredients in a small bowl and whisk until smooth. If still too thick to pour, add additional water, 1 Tablespoon at a time until desired thickness. Taste for seasoning and add in S+P if needed.
- Toss desired amount of salad with dressing until fully mixed and then top with sunflower seeds.
- Store remaining chopped salad in container with tight fitting lid for up to 1 week. Store dressing in air tight container for up to 2 weeks. Shake vigorously or re-whisk dressing before using.
When chopping the broccoli, chop off the stems and pulse a few times before adding in the tops, so you don't have to completely pulverize the tops in order for the stems to get fully chopped.
MEAL PREP: Chop salad ingredients, store unmixed until ready to eat. Make dressing and store separately.
Salad already mixed with dressing will stay good in the fridge for 3-4 days.
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Amount Per Serving Calories 188Total Fat 16gSaturated Fat 8gTrans Fat 0gUnsaturated Fat 7gCholesterol 31mgSodium 867mgCarbohydrates 10gFiber 3gSugar 4gProtein 4g