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Photo:Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist: Jennifer Wendorf

Overhead view of a wooden serving bowl of Eat-the-Rainbow Chopped Salad with Basil & Mozzarella recipe

Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist: Jennifer Wendorf

Prep Time:30 minsTotal Time:30 minsServings:8Yield:8 cupsJump to Nutrition Facts

Prep Time:30 minsTotal Time:30 minsServings:8Yield:8 cups

Prep Time:30 mins

Prep Time:

30 mins

Total Time:30 mins

Total Time:

Servings:8

Servings:

8

Yield:8 cups

Yield:

8 cups

Jump to Nutrition Facts

Jump to recipeWhat 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.Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist: Jennifer WendorfAre 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 infiber. Adding nutrient-dense vegetables to your chopped salad can help you meet the recommended amount ofvegetable servings a day. Our chopped salad recipe includescarrots, yellow bell pepper,kale, red cabbage andgrape tomatoes, which all have health benefits. This salad is low in calories and is a good source of protein, vitamins and minerals.Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist: Jennifer Wendorf

Jump to recipe

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.Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist: Jennifer WendorfAre 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 infiber. Adding nutrient-dense vegetables to your chopped salad can help you meet the recommended amount ofvegetable servings a day. Our chopped salad recipe includescarrots, yellow bell pepper,kale, red cabbage andgrape tomatoes, which all have health benefits. This salad is low in calories and is a good source of protein, vitamins and minerals.Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist: Jennifer Wendorf

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.

Overhead view of a hand holding and chopping purple cabbage for Eat-the-Rainbow Chopped Salad with Basil & Mozzarella recipe

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 infiber. Adding nutrient-dense vegetables to your chopped salad can help you meet the recommended amount ofvegetable servings a day. Our chopped salad recipe includescarrots, yellow bell pepper,kale, red cabbage andgrape tomatoes, which all have health benefits. This salad is low in calories and is a good source of protein, vitamins and minerals.

Overhead view of a wooden cutting board with various ingredients for Eat-the-Rainbow Chopped Salad with Basil & Mozzarella recipe

Cook Mode(Keep screen awake)Ingredients¼cupwhite balsamic vinegar¼cupextra-virgin olive oil½teaspoonsalt¼teaspoonground pepper2largecarrots, diced1largeyellow bell pepper, diced2cupschopped kale1 ¼cupschopped red cabbage1cupquartered grape tomatoes1cupmozzarella pearls½cupthinly sliced fresh basil2scallions, sliced

Cook Mode(Keep screen awake)

Ingredients

¼cupwhite balsamic vinegar

¼cupextra-virgin olive oil

½teaspoonsalt

¼teaspoonground pepper

2largecarrots, diced

1largeyellow bell pepper, diced

2cupschopped kale

1 ¼cupschopped red cabbage

1cupquartered grape tomatoes

1cupmozzarella pearls

½cupthinly sliced fresh basil

2scallions, sliced

DirectionsWhisk vinegar, oil, salt and pepper in a large bowl. Add carrots, bell pepper, kale, cabbage, tomatoes, mozzarella, basil and scallions. Toss to coat.Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist: Jennifer WendorfOriginally appeared: EatingWell.com, January 2020

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.Photographer: Morgan Hunt Glaze, Prop Stylist: Shell Royster, Food Stylist: Jennifer Wendorf

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

Overhead view of a wooden bowl of chopped ingredients being coated with the oil mixture for Eat-the-Rainbow Chopped Salad with Basil & Mozzarella recipe

Originally appeared: EatingWell.com, January 2020

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Nutrition Facts(per serving)140Calories10gFat8gCarbs5gProtein

Nutrition Facts(per serving)

  • 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.

Jan Valdez