Chopped Italian Sandwich (gluten-free, nut-free with soy-free option)

Vegan
chopped Italian salad sandwich in a pita

You absolutely have to try this crispy and fresh Italian chopped sandwich with a tangy red wine vinaigrette! This chopped salad sandwich is a super versatile lunch, full of fresh veggies and herbs.

sandwich with chopped Italian salad in a pitasandwich with chopped Italian salad in a pita
Summary

This recipe is based on the viral Chopped Italian Salad Sandwich, and it’s so satisfying! You chop up veggies, tofu, and chickpeas, then toss them with Italian dressing, vegan parmesan, and this super flavorful Italian dressing and pop them in a bun. The tofu in this recipe gives it feta vibes, but you don’t have to make the vegan feta ahead of time, because the tofu will absorb the flavors of the dressing as you chop and mix it, which will give it a deep, tart flavor.

mixing the chopped Italian salad together with the dressingmixing the chopped Italian salad together with the dressing

If you are making this for one or two people, you can save time by chopping all the ingredients together on a cutting board and mixing them with the dressing there. For larger quantities, it is best to chop one or two ingredients at a time, then mix in a large bowl.

However you make it, it’s a really delicious and fresh salad sandwich filled with that delicious Italian dressing made with lots of herbs, red wine vinegar, lemon, black pepper, garlic and olive oil. The dressing pairs really well with the crisp lettuce, cucumber, red bell pepper, onion and tomatoes. If you don’t have all of these veggies, you can use whatever you have on hand. It’s a super flexible recipe. You can even adjust the dressing to your own preferences!

close up of chopped italian salad in bowlclose up of chopped italian salad in bowl

Why You'll Love a Chopped Italian Sandwich

  • easy and versatile 15 minute lunch
  • Packed with protein with chickpeas and tofu and delicious
  • crunchy vegetables in creamy Italian sauce
  • If you prefer, you don't need mayonnaise! The dressing gets its creaminess from the vegan yogurt.
  • recipe in a bowl
  • Nut-free, gluten-free, easy soy-free option
close up of a sandwich with chopped Italian salad in a pitaclose up of a sandwich with chopped Italian salad in a pita

What to serve with this sandwich

  • Serve in warm pita, sourdough, ciabatta, baguette or your favorite bread. You can also stuff lettuce wraps.
  • potato salad
  • pasta salad
  • French fries or chips

Recipe card

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close up of a sandwich with chopped Italian salad in a pitaclose up of a sandwich with chopped Italian salad in a pita

Print the recipe

Italian bread crumbs

You absolutely have to try this crispy and fresh Italian chopped sandwich with a tangy red wine vinaigrette! It's a super versatile lunch, full of fresh veggies and herbs.

Course: lunch

Kitchen: Italian

Keyword: chopped Italian sandwich

Portions: 3

Calories: 251kilocalorie

Author: Rich Vegan

ingredients

For the Italian dressing

  • 1 table spoon extra virgin olive oil
  • 3 spoons Dried Tomatoes in Oil drained and chopped
  • 1 table spoon red wine vinegar
  • 1 ½ teaspoons dried oregano
  • 1 table spoon Maple syrup
  • 1.5 table spoon lemon juice
  • ½ teaspoon salt
  • ¼ teaspoon chili pepper in pieces
  • ½ teaspoon black pepper
  • 1 or 2 cloves of garlic finely chopped
  • ¼ cup (59.15 ml) lactose-free yogurt or vegan mayonnaise or other creamy ingredients to make this dressing creamy.

For the salad

  • 4 ounces (113.4 G) romaine lettuce
  • 1 medium cucumber partially peeled, edges trimmed
  • ¼ (27.5 G) Red onion or about ¼ cup chopped
  • ½ celery rib
  • cup (49.67 G) Red pepper
  • ¼ pint (118.29 G) cherry tomatoes
  • 4 ounces (113.4 G) firm or extra firm tofu drained
  • ½ cup (82 G) Chickpeas canned or homemade, drained
  • ¼ cup (25 G) vegan parmesan
  • 2 spoons fresh basil or other fresh Italian herbs to garnish
  • 2 pita pockets or bread of your choice or use lettuce wraps

Instructions

  • Mix everything together Ingredients for Italian dressing in a large bowl and set aside.

  • There are two ways to prepare the salad in this Italian sandwich. The first method: stack the llettuce, cucumber, onion, celery and pepper on the cutting board and chop them all very well. Then, add the tofu, chickpeas, cheese and tomatoes and continue to pulse to chop some of the chickpeas and chop the tofu into large chunks. Add all of this to the bowl with the dressing and toss well to coat. Taste and adjust the flavor, adding more salt, non-dairy yogurt, or seasonings if needed. You can also add a little Lemon peelif you want, for an extra spicy salad. Then, garnish with fresh herbs and stuff warm pita bread, between two slices of bread, or serve in lettuce wraps.

  • The second method: Cut each vegetable separately into even pieces and add to the dressing bowl. Crumble the tofu and add the whole chickpeas to the dressing bowl, then mix well so that everything is well coated in the dressing. Garnish with fresh herbs and serve.

Notes

This recipe is gluten-free and nut-free.
For a soy-free version, omit the tofu and use more chickpeas. Also make sure your dairy-free yogurt and vegan parmesan are soy-free and/or nut-free, if necessary.
Nutrition information is calculated without using pita bread.
This recipe is very flexible. Use other beans and vegetables, if you prefer, in place of the chickpeas, and you can use beans, chickpea tofu, cooked vegan chicken in place of the tofu.

Nutrition

Nutritional values

Italian bread crumbs

Quantity per serving

Calories 251
Calories from fat 108

% Daily Value*

Fat 12g18%

Saturated fat 2g13%

Polyunsaturated fats 2g

Monounsaturated fats 5g

Sodium 541 mg24%

Potassium 725 mg21%

Carbohydrates 29 g10%

Fiber 7g29%

Sugar 11g12%

Protein 10g20%

Vitamin A 4345 IU87%

C vitamin 57mg69%

Soccer 162 mg16%

Iron 3mg17%

* Percent Daily Values ​​are based on a 2,000 calorie diet.

Have you made this recipe?Please leave a comment and rating below. Tag me on Instagram @veganricha
Italian salad sandwich ingredients chopped on kitchen tableItalian salad sandwich ingredients chopped on kitchen table

Ingredients and Substitutions

  • olive oil – For the dressing.
  • sun dried tomatoes – Dried tomatoes in oil, drained and chopped, add umami and a sour taste to the dressing.
  • red wine vinegar and lemon – For the flavor.
  • spices – Season the dressing with oregano, red and black pepper flakes, and minced fresh garlic.
  • Maple syrup – A touch of sweetness enhances the other flavors of this dressing.
  • lactose-free yogurt – If you prefer, you can use other creamy ingredients, such as vegan mayonnaise or cashew cream, to make the dressing creamy.
  • crunchy vegetables – I use romaine lettuce, cucumber, onion, celery, and bell pepper, but feel free to mix and match whatever ingredients you have on hand.
  • cherry tomatoes – Adds a juicy umami to the salad.
  • firm or extra firm tofu – Adds protein and acts like a non-dairy feta when mixed into the dressing. You can use extra chickpeas if you don’t want to use tofu.
  • Chickpeas – Adds protein and texture to the Italian Salad Sandwich.
  • vegan parmesan – Adds umami and creaminess to the salad.
  • fresh herbs – To garnish.
  • bread – Stuff pita or place on slices of bread, ciabatta, baguette, etc. Or serve as lettuce wraps.
minced garlic and sun-dried tomatoes on a cutting boardminced garlic and sun-dried tomatoes on a cutting board

💡 Tips

  • If you are making this for one or two people, use the first method to chop everything. For more servings, it is easier to chop each ingredient separately.
  • For a spicier dressing, you can add a little fresh lemon zest.

How to Make a Sandwich with Chopped Italian Salad

Mix everything together Ingredients for Italian dressing in a large bowl and set aside.

There are two ways to prepare the salad in this Italian sandwich.
The first method: stack the llettuce, cucumber, onion, celery and pepper on the cutting board and chop them all very well.

So, add the tofu, chickpeas, cheese and tomatoes and continue blending to chop some of the chickpeas and tofu into large pieces.

Add all of this to the bowl with the dressing and mix well to coat. Taste and adjust the flavor, adding more salt, non-dairy yogurt, or seasonings if needed. You can also add a little Lemon peelif you want, for an extra spicy salad. Then, garnish with fresh herbs and stuff warm pita bread, between two slices of bread, or serve in lettuce wraps.

sandwich with chopped Italian salad in a pitasandwich with chopped Italian salad in a pita

The second method: Cut each vegetable separately into even pieces and add to the dressing bowl. Crumble the tofu and add the whole chickpeas to the dressing bowl, then mix well so that everything is well coated in the dressing. Garnish and serve.

Frequent questions

Is this recipe suitable for allergy sufferers?

This recipe is gluten-free and nut-free. For a soy-free version, omit the tofu and use more chickpeas. Also make sure your dairy-free yogurt and vegan parmesan are soy-free and/or nut-free, if necessary.

What can I use instead of chickpeas and tofu?

Use other beans instead of chickpeas, such as white beans or kidney beans. Use more chickpeas or cooked or grilled vegan chicken instead of tofu.

How do I store this salad?

This salad should not be stored for too long because the vegetables will start to lose their crunch. Assemble the ingredients, cut them and store them in the refrigerator without dressing, mix with the dressing before serving.

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