Mediterranean Italian Brussels Sprout Salad
This salad combines the bold, savory flavors of Italy with the freshness of the Mediterranean. Crisp shaved Brussels sprouts and romaine lettuce form the base, balanced by juicy cherry tomatoes, briny olives, hearty chickpeas, and slices of salami for a touch of richness. Tossed with a light olive oil and lemon dressing (or your favorite Italian vinaigrette), it’s fresh, colorful, and satisfying—perfect as a side dish or even a light main.
Time
Prep Time: 15 minutes
Cook Time: None (unless lightly roasting Brussels sprouts)
Total Time: 15 minutes
Servings: 4
Ingredients
For the Salad:
3 cups Brussels sprouts, shaved or thinly sliced (can be halved if you prefer more crunch)
1 cup cherry tomatoes, halved
½ small red onion, thinly sliced
½ cup black olives, sliced
1 cup chickpeas, drained and rinsed
½ cup salami slices or chopped pepperoni (mini size works best)
¼ cup shaved Parmesan cheese
2 cups romaine lettuce or shredded green leaf lettuce (optional, for added crunch)
2 tbsp fresh parsley, chopped (optional)
Salt and pepper, to taste
For the Dressing (simple version):
3 tbsp olive oil
2 tbsp fresh lemon juice or red wine vinegar
Salt and black pepper, to taste
Instructions
Prepare the Brussels sprouts:
Wash and trim the ends. Shave thinly using a sharp knife, mandoline, or food processor. (If preferred, you can halve and lightly roast them for extra flavor.)
Make the dressing:
In a small bowl, whisk together olive oil, lemon juice (or vinegar), salt, and pepper until well combined.
Assemble the salad:
In a large mixing bowl, combine shaved Brussels sprouts, cherry tomatoes, red onion, olives, chickpeas, and lettuce (if using).
Add flavor:
Mix in the salami slices, Parmesan shavings, and parsley. Season with a little extra salt and pepper if needed.
Dress & serve:
Drizzle with the dressing, toss gently, and serve immediately.
Tips & Variations
Make it vegetarian: Skip the salami/pepperoni and add extra chickpeas, roasted red peppers, or marinated artichokes for a plant-based protein boost.
Cheese swaps: Try crumbled feta or goat cheese instead of Parmesan for a creamier tang.
Nutty crunch: Add toasted almonds, walnuts, or pine nuts for texture and extra Mediterranean flair.
Roast for depth: Roast the Brussels sprouts for 10–12 minutes at 400°F (200°C) to bring out a sweeter, caramelized flavor.
Mix up the greens: Instead of romaine, try arugula for a peppery bite or baby spinach for a softer base.
Dress it differently: Use balsamic vinaigrette for a sweeter profile, or a Greek-style dressing with oregano for a more herb-forward taste.
Make it a meal: Add grilled chicken, tuna, or shrimp to turn this salad into a satisfying main course.
Meal prep friendly: Store the salad undressed in the fridge for up to 2 days, and add the dressing just before serving to keep it fresh.
Q&A
Q: Can I prepare this salad ahead of time?
A: Yes, you can shave the Brussels sprouts and prep the veggies in advance. Store them in the fridge in an airtight container. Add dressing and Parmesan just before serving for the freshest taste.
Q: Do I have to shave the Brussels sprouts?
A: Not necessarily. If you prefer more crunch, halve them instead. Roasting halved sprouts adds a caramelized flavor that pairs nicely with the fresh ingredients.
Q: Can I make this salad without meat?
A: Absolutely. Omit the salami and add more chickpeas, or substitute with roasted eggplant or marinated artichokes for a vegetarian option.
Q: What other dressings would work?
A: A balsamic vinaigrette, Greek dressing, or even a creamy Caesar-style dressing would all complement the flavors beautifully.
Q: How do I keep the onions from being too sharp?
A: Soak the sliced red onion in cold water for 10 minutes before adding to the salad. This reduces their bite but keeps the flavor.
Nutrition
(per serving, approx. 1 of 4)
Calories: ~280
Protein: 11 g
Fat: 16 g
Carbohydrates: 24 g
Fiber: 6 g
Sugar: 6 g
Sodium: ~640 mg
(Values may vary depending on portion sizes, dressing choice, and if salami is used.)
Conclusion
The Mediterranean Italian Brussels Sprout Salad is a bold, colorful dish that balances crisp vegetables, savory salami, creamy cheese, and a tangy dressing. It’s versatile enough to serve as a hearty side or as a light main meal. With its mix of textures and flavors, it offers a refreshing twist on traditional Brussels sprout recipes, making it perfect for weeknight dinners, gatherings, or meal prep.