A deliciously crunchy and rainbow-colored Chopped Salad with cabbage, bell pepper, and kidney beans tossed in a yogurt dressing.  Perfect for lunch and dinner- this healthy salad keeps for 4 days in the fridge. Vegan-adaptable. Plus 25+ Amazing Cabbage Recipes!

Chopped salad

With hints of spring emerging, I feel very inspired to eat clean food, crunchy and colorful.  Give me fiber and roughage!  I also just want to be outside more.  Having this salad in the fridge means a lot less time trying to figure out what’s for lunch. Crunchy cabbage, snap peas, bell pepper, kidney beans, bits of sharp cheddar, fresh herbs and sunflower seeds are all coated with creamy bright yogurt dressing. Keep the Chopped Salad undressed in one container and the dressing in another.  It will keep for 4 days this way in the fridge!  It’s a quick toss with the dressing, a sprinkle of seeds and the salad is ready!

The beauty of the Chopped Salad is that you get all the flavors from every bite. It tastes crunchy tangy and so fresh! I love the uniformity, it makes my scattered mind calm down and center.  Feels amazing to know that I am nourishing myself with something good! Red cabbage is the base here.

Why You’ll Love This Salad!

  • The ingredients in this salad are all flexible! Switch up beans or type of cheese, use what you have on hand.
  • Perfect for munching on for a few days. It is made with sturdy veggies that will hold up well in the fridge: such as cabbage, bell pepper and snap peas.  
  • The yogurt dressing! So thick and creamy, packed with a medley of herbs and bright with lemon, awakening all your taste buds.

Ingredients In Chopped Salad

Ingredients in rainbow chopped salad.

Ingredient Notes For Chopped Salad

This is another recipe to just get you going, chop up what you have on hand.  Use your favorite flavors, it’s hard to go wrong.

  • hearty greens: cabbage, romaine hearts, kale, endive.
  • tender herbs: basil, dill, parsley, chives, tarragon, mint, cilantro.
  • beans: kidney, garbanzo, cannellini.
  • crunchy veg: celery, bell peppers, pea pods, jicama, kohlrabi, radishes, etc.
  • cheese: sharp white cheddar, manchego, smoked gouda, Emmental, Jarlsberg, or vegan cheese!
  • toasted nuts and seeds: sunflower seeds, pumpkin seeds, slivered almonds.
  • yogurt dressing: feel free to use vegan yogurt.

See the recipe card below for a full list of ingredients and measurements.     

How To Make Chopped Salad

Prepped veggies in chopped salad.

Step One– Chop and dice all salad ingredients roughly the same size except onions, dice a bit smaller.

Ingredients in chopped salad.

Step Two– Mix the dressing. Yogurt keeps things clean and gives perfect creaminess to the dressing.  Fresh herbs are key to lively flavor. Store separately.

Yogurt dressing ingredients for Chopped Salad.

Step Three– If serving immediately, toss the salad with the dressing. If making ahead, or for meal prep, store the salad and dressing separately in the fridge, combining as needed.

Serve topped with lots of microgreens, avocado, and toasted sunflower seeds.

This Chopped Salad is filling enough to eat on its own and perfect to pair with grilled protein or soup.

This Rainbow Chopped Salad is crunchy, colorful and nutritious! Tossed with a lemony herbed greek yogurt dressing, it is easy to make and easy to adapt. Perfect for meal prep, this salad keeps for 4 days in the fridge. #choppedsalad #yogurtdressing

What To Serve With Chopped Salad

Chopped Salad FAQS

What does a chopped salad mean?

All the ingredients in the salad are cut or chopped into a similar small size. This gives each bite a taste of everything and lots of crunch!

How far in advance can you chop vegetables for a salad?

When you use heartier greens like cabbage, kale, endive and vegetables such as celery, bell peppers, pea pods, jicama, kohlrabi, you can chop these up to 2 days ahead and store in the refrigerator.

Is yogurt dressing healthier than regular dressing?

Yogurt takes the place of ingredients like mayo and oil significantly cutting back on fat and calories as well as boosting the nutritional value of the dressing

This Rainbow Chopped Salad is crunchy, colorful and nutritious! Tossed with a lemony herbed greek yogurt dressing, it is easy to make and easy to adapt. Perfect for meal prep, this salad keeps for 4 days in the fridge. #choppedsalad #yogurtdressing

Spring is my favorite time of year.  All my senses are reawakening.  It is so hopeful to watch buds, plants and bulbs emerge and hear the chattering excitement of birds.  Reminding me again that what lies beneath or within needs time and stillness to in order to create life.  How beautiful!

Try this rainbow Chopped Salad and share your inspired creations with us!

~Tonia

More Recipes You May Like

Love this recipe? Please let us know in the comments and leave a 5-star ⭐️⭐️⭐️⭐️⭐️ rating below the recipe card.

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Chopped salad with kidney beans and cabbage

Chopped Salad Recipe

  • Author: Tonia Schemmel | Feasting at Home
  • Prep Time: 20 minutes
  • Total Time: 20 minutes
  • Yield: 10 cups 1x
  • Category: salad, meal prep, vegetarian
  • Method: Chopped
  • Cuisine: American
  • Diet: Vegetarian

Description

This Chopped Salad with cabbage, bell pepper, snap peas and kidney beans is crunchy, colorful and nutritious! Tossed with a lemony herbed Greek yogurt dressing, it is easy to make and easy to adapt. Perfect for meal prep, this salad keeps for 4 days in the fridge.


Ingredients

Units Scale

Chopped Salad 

  • 2 cups red cabbage, chopped
  • 2 cups green cabbage, chopped
  • 1 cup mixed yellow & red bell pepper, diced
  • 1 cup celery, chopped
  • 1 cup snap peas, sliced
  • 1/4 cup red onion, finely diced
  • 15ounce canned kidney beans, rinsed and drained
  • 1 cup sharp cheddar cheese, diced into 1/3 -inch cubes – optional but tasty.
  • a couple of shakes of salt

Yogurt Dressing

  • 1 cup Greek yogurt or use vegan yogurt
  • 1/4 cup olive oil
  • 1/4 cup lemon juice
  • 1 clove garlic, pressed or minced
  • 1 teaspoon dijon mustard
  • 1 teaspoon soy sauce (optional but I like the depth it gives)
  • 1/4 teaspoon ground black pepper
  • 1/2 teaspoon sea salt
  • 1/2 cup parsley, chopped
  • 1/2 cup fresh mixed herbs chives, dill, basil, mint, chopped

Topping


Instructions

Make the salad

  1. Chop cabbage, bell peppers, celery, and snap peas in small similar-sized pieces, approximately 1/2 inch.  Mince the red onions.  
  2. Dice the cheddar cheese into small ⅓-inch cubes.
  3. Mix all salad ingredients together in a bowl with a couple of shakes or grinds of sea salt.

Greek Yogurt Dressing 

  1. Whisk together greek yogurt, olive oil, lemon juice, garlic, dijon, soy sauce, black pepper, salt, chopped parsley and mixed herbs until fully combined.
  2. If serving immediately, toss the salad with the dressing. Adjust salt to taste. If making ahead, or for meal prep, store the salad and dressing separately in the fridge, combining as needed.
  3. Top with microgreens and toasted sunflower seeds.

Notes

Chopped Salad will keep up to 4 days in the fridge, storing the dressing separately.

Nutrition

  • Serving Size: 2 cups
  • Calories: 239
  • Sugar: 5.3 g
  • Sodium: 348.7 mg
  • Fat: 14 g
  • Saturated Fat: 4.4 g
  • Carbohydrates: 18.5 g
  • Fiber: 5.4 g
  • Protein: 11.2 g
  • Cholesterol: 16.8 mg

Keywords: Chopped Salad, Chopped Salad, chopped salad recipe, chopped salad recipe healthy, chopped salad recipe with cabbage

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Comments

  1. Delicious and filling. Question -is the nutrition based off one serving or the total amount used ingredients?

  2. I made a modified version of the rainbow salad and it was excellent. I didn’t have any green cabbage and I substituted great northern beans for the kidney beans. Delicious. However, the star of the show was the dressing. I made it exactly as described but using my first batch of home-made yogurt instead of store bought. My, oh my! As Dave Niehaus used to say when a Mariner hit one out of the park. It was incredible. My new favorite salad dressing. Fabulous!

    By the way, I’ve made several of the other dishes in this series and my tummy and taste buds were very happy indeed.

    Thank you for the great batch of recipes.

  3. Hi! I want to make this delicious looking recipe & would like to know which combinations herbs you used when you made it?

    Thanks!

    1. Hi Limor, If you look at the recipe card at the end of the post, it lists the herbs in the ingredients. Dill, basil, mint, chives. 😊

  4. I am so glad that I found you . I think the first thing that grabbed me was the orecchiette with creamy carrot sauce-the visual amazed me. I made that by the way and could not stop eating it. The miso was genius and added depth and changed everything with the dish. Then I went to the site and was blown away by the quality of the ingredients you choose and the flavors you choose. It is obvious that you are a professional chef. Tonight I am trying this salad and will report back to you. I already know it will be amazing.

  5. Another packable lunch hit in our household! I made this after my 15 yr old daughter had a friend stay the night and they needed to pack lunches for school in the morning. I got out the PB&J (just in case) and she was excited to try the salad. My daughter said it was a hit at the high school lunch table, and other kids even wanted to finish it. It will be a regular in our household :).

  6. Excellent as meal or side dish! (Substituted great northern bean for kidney, personal preference.)
    Will make thru all warm months.
    Thank you!

  7. Delicious – I’ve had this for lunch 4 days in a row. It is very fresh tasting and I love the yogurt and herb dressing – I could just eat it with a spoon!

  8. Delicious!!! So much crunch. Thanks for this recipe, have saved it to make again in the future.

  9. Delicious! I’m having the leftovers as I type. I made this 3 days ago and subbed edamame for the beans (it’s all I had) and tossed the dressing with the salad (because I forgot to keep it separate) and it just seemed to get better and better each day. I wasn’t sure about the cheese, but added anyways and it turned out so good. Stayed nice and crunchy and the dressing was very tasty. Highly recommend.

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