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

(8)

6 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 September 19, 2023

Reviewed by Dietitian

Jessica Ball, M.S., RD

Tested by

EatingWell Test Kitchen

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.

Originally appeared: EatingWell.com, January 2020

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.