I’m so excited to share my new favorite salad with you! This is one of those meals that you keep thinking about for days. And remember, that’s coming from someone who is not a big salad person (so you know this must be really good)! This Chopped Salad was inspired by the most well-known dish at The Gladly restaurant in Phoenix. I was there a few weeks ago for a conference and was immediately blown away by how good this dish is! All the hype was for good reason, and I hope you enjoy this version.
Chopped Salad
Ingredients
For the Salad
- 1 cup whole-wheat couscous, pearl, uncooked (pearl couscous is also known as Israeli couscous)
- 4 cups arugula
- 1 tomato, large, diced
- 1/4 cup parmesan cheese, grated
- 2 teaspoons olive oil, divided
- 2 teaspoons balsamic vinegar
- salt, to taste
- pepper, to taste
- 1/3 cup pepitas, shelled pumpkin seeds
- 1/3 cup raisins
- 1 4- oz pack salmon, smoked, wild-caught
For the Dressing
- 1/3 cup sour cream, (could also substitute mayo although in most cases, it doesn't technically follow our real food rules)
- 2 tablespoons buttermilk
- 1 tablespoon lemon juice
- 1 tablespoon basil, fresh, chopped
- 1 clove garlic, minced
Instructions
- Cook the couscous according to package directions and immediately toss with 1 teaspoon olive oil to prevent clumping. Allow to cool.
- On a large platter, arrange the arugula in a row down the center. Make a row of the cooked (yet, slightly cooled or cold) couscous next to it. Sprinkle the couscous with a little salt.
- In a small bowl toss the diced tomato with the Parmesan, 1 teaspoon olive oil, balsamic vinegar, salt, and pepper. Make a row of it on the other side of the arugula.
- Toast the pepitas in a toaster oven or in a small, dry pan on the stove. They are done when you start to hear a bit of popping. Toss them together with the raisins and place in another row next to the tomatoes.
- Cut up the smoked salmon and place it in a row next to the couscous.
- To make the dressing, either whisk together the sour cream, buttermilk, lemon juice, basil, and garlic, or for the best results, quickly blend it together with a hand immersion blender. Pour over top and serve.
Recipe Notes
We recommend organic ingredients when feasible.
Nutrition Facts
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Isn’t it risky to eat uncooked salmon? I was told to only eat sushi grade salmon raw by my MD.
The smoked salmon in this salad is perfectly fine to eat as is. It provides a lot of omega-3s, as well as several other nutrients, but it’s particularly high in salt. There are certain people who should stay away from some cold variety of smoked salmon, but that would need to be discussed with a doctor. – Nicole
I really want to know how many calories this has. I did some slight substituting but need to have an idea to gage by. Added whole wheat pita bread as a side too
For anyone else who might want to know. It is approximately 336 calories if you divide the recipe by 4 or 448 if divided by 3. A great way to count calories in a recipe is to log the recipe into a myfitnesspal account (just copy and paste the ingredients over, sometimes you can search the recipe and it automatically adds ingredients, and often credits the site too!). It is best to check the ingredients against the recipe to make sure they are correct and the correct measurement (more times than not they are but sometimes it gets it wrong, i.e. for this recipe it gave me buttermilk bread instead of buttermilk). It also gives you a panel of nutrient details, such as potassium, protein, carbs etc.
I think though that if you are eating a predominantly or fully whole foods diet it really isn’t necessary to count calories. A better measure would be to ‘listen’ to your body if it tells you it’s full and stop eating. That is difficult for many to do after years of not eating consciously, so one may need to practice it. (I’m just learning this myself, but am also logging calories for the time being after illness where eating is difficult, and so this has been requested by my doctor.).
Is there a replacement for butter milk, or a way to make it at home? I hate to buy it for only using that little bit..
Hi Aimee. This will help: http://www.thekitchn.com/how-to-make-a-quick-easy-buttermilk-substitute-cooking-lessons-from-the-kitchn-185757.
Made this tonight and it was super yummy. Heads up salmon haters: I really don’t like salmon but I thought I’d give it a shot since I can tolerate salmon as an ingredient in small quantities. When I make this next time I’ll omit the salmon or replace with a bean. I found myself picking the salmon out. I just really don’t like salmon and I’m ok admitting that:) But this is a keeper. The dressing is so simple but delish! I plan to make extra dressing as a dip for carrots and cucumbers!
I’ve had this salad at The Citizen Public House in Scottsdale a couple times. It IS amazing. At home I just make the dressing by mixing homemade pesto with plain yogurt and maybe a little salt and pepper. Shredded chicken or smoked salmon both work well and sunflower seeds can also sub for the pepitas. The whole family gobbles it down
It looks delicious!
This recipe was a BIG HIT with my family. We had company and it was fancy and tasty!!!!
This is oozing with color, wholesomeness and arugula! (one of my favorite veggies). Plus, pumpkin seeds and raisins (which I carry in my bag to instantly rid me of the awful hunger pangs) are the icing on the cake. Divine!
Would Greek yogurt work as a substitute for the sour cream? This recipe sounds delicious.
Hello Sara. It will.