Name: Eat-the-Rainbow Chopped Salad with Basil & Mozzarella
Prep time: 30 min
Total time: 30 min
Ingredients: 0.25 cup white balsamic vinegar; 0.25 cup extra-virgin olive oil; 0.5 teaspoon salt; 0.25 teaspoon ground pepper; 2 large carrots, diced; 1 large yellow bell pepper, diced; 2 cups chopped kale; 1.25 cups chopped red cabbage; 1 cup quartered grape tomatoes; 1 cup mozzarella pearls; 0.5 cup thinly sliced fresh basil; 2 scallions, sliced

Eat-the-Rainbow Chopped Salad with Basil & Mozzarella

5.0

(5)

5 Reviews

This fresh and colorful chopped salad has all of the delicious flavors you love from a classic caprese salad, plus even more healthy veggies. Add grilled or roasted chicken for a quick main dish.

Carolyn Casner

Updated on April 1, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Eat-the-Rainbow Chopped Salad with Basil & Mozzarella

Prep Time:

30 mins

Total Time:

30 mins

Servings:

Yield:

8 cups

Nutrition Profile:

Egg Free Gluten-Free Healthy Immunity Low Carbohydrate Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

What Is the Difference Between a Regular Salad and a Chopped Salad?

The main difference between a regular salad and a chopped salad is the preparation of ingredients. In a chopped salad, all of the ingredients are chopped into smaller uniform pieces instead of layered. The ingredients are either composed, meaning they're arranged on a platter, or incorporated together with the dressing. Chopped salads have a more consistent texture and the ingredients are well distributed for each bite.

Are Chopped Salads Healthy?

Chopped salads can be nutritious and healthy, especially when you add a variety of vegetables to the salad. Vegetables are low in calories and high in fiber. Adding nutrient-dense vegetables to your chopped salad can help you meet the recommended amount of vegetable servings a day. Our chopped salad recipe includes carrots, yellow bell pepper, kale, red cabbage and grape tomatoes, which all have health benefits. This salad is low in calories and is a good source of protein, vitamins and minerals.

Additional reporting by Jan Valdez

Ingredients

¼ cup white balsamic vinegar
¼ cup extra-virgin olive oil
½ teaspoon salt
¼ teaspoon ground pepper
2 large carrots, diced
1 large yellow bell pepper, diced
2 cups chopped kale
1 ¼ cups chopped red cabbage
1 cup quartered grape tomatoes
1 cup mozzarella pearls
½ cup thinly sliced fresh basil
2 scallions, sliced

Directions

Whisk vinegar, oil, salt and pepper in a large bowl. Add carrots, bell pepper, kale, cabbage, tomatoes, mozzarella, basil and scallions. Toss to coat.

Nutrition Facts (per serving)

140	Calories
10g	Fat
8g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 cup
Calories 140
% Daily Value *
Total Carbohydrate 8g	3%
Dietary Fiber 2g	5%
Total Sugars 4g
Protein 5g	10%
Total Fat 10g	13%
Saturated Fat 3g	14%
Cholesterol 11mg	4%
Vitamin A 4045IU	81%
Vitamin C 59mg	65%
Folate 29mcg	7%
Sodium 276mg	12%
Calcium 146mg	11%
Iron 1mg	3%
Magnesium 19mg	4%
Potassium 257mg	5%

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.