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If you want simple healthy meal inspiration or an easy way to add extra vegetables to your week, a chopped salad is an excellent choice. It’s especially helpful in the few weeks between Thanksgiving and Christmas, when many people wrestle with whether to maintain healthy habits or give themselves free rein. If you’re leaning toward indulgence, consider this straightforward, nutritious, and tasty chopped salad as a gentle nudge to get back on track.
I get passionate about this because small choices matter. Skipping healthy eating for weeks makes it harder to regain momentum later. Sticking with sensible habits—even through the holidays—keeps you feeling better and makes long-term goals easier to sustain.
You don’t have to be perfect. Keep your fitness and nutrition goals in mind and allow occasional, mindful indulgences. The best approach is a way of eating you can maintain happily over time.
Now, back to this chopped salad…
Today’s version combines classic crisp vegetables—tomato, cucumber, and red onion—with massaged kale and sautéed eggplant that were nearing the end of their shelf life. I finished the salad with a soft-boiled egg and a bright dill vinaigrette for balance and texture.
There are countless variations of chopped salads, so feel free to adapt. Add or swap in roasted red peppers, canned artichoke hearts, olives, avocado, roasted squash, or sweet potatoes. Top the salad with grilled lean protein or canned wild tuna or salmon for added sustenance.
The dressing can be customized too. Use herbs like parsley, cilantro, oregano, or basil—whatever you prefer. Keep in mind a reliable acid-to-oil ratio of roughly 1:3: for every tablespoon of acid (citrus or vinegar), use about three tablespoons of oil to achieve a balanced vinaigrette.
A salad spinner has been a game-changer for me. It helps remove excess water from greens like kale so your dressing clings better and the salad doesn’t get soggy. If you don’t own one, it’s a useful kitchen tool even beyond salads.
I hope you enjoy this recipe—leave a comment to let me know how it turns out!
Cheers,
Ronny
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INGREDIENTS: (serves 2)
3 roma tomatoes – diced
2 Persian cucumbers – diced
1/2 red onion – finely chopped
1 bunch curly kale – stems removed and finely chopped
1–2 medium eggplants – diced
2 large eggs
Salt and pepper, to taste
2 tbsp extra virgin olive oil (for cooking)
1 tsp lemon juice (for massaging kale)
For the dill vinaigrette:
1 tbsp lemon juice
3 tbsp extra virgin olive oil
1 tbsp fresh dill – finely chopped
Salt and pepper to taste
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METHOD:
For the chopped salad:
- Heat 2 tablespoons of extra virgin olive oil in a nonstick skillet over medium-high heat. Add the diced eggplant and sauté until softened and lightly caramelized, about 12–15 minutes. Transfer the cooked eggplant to a paper-towel-lined plate to absorb excess oil.
- Bring a small pot of water to a boil. Gently lower the eggs into the boiling water and cook for exactly 6 minutes for soft-boiled yolks. Drain and move the eggs to an ice bath for 2–3 minutes, then peel and set aside.
- Rinse the kale and remove the stems. Roll the leaves into a tight bundle and finely chop. Sprinkle about a teaspoon of lemon juice over the kale and massage with your hands until the leaves soften—this reduces bitterness and improves texture. Set aside.
- Arrange the chopped tomatoes, cucumbers, red onion, and massaged kale into serving bowls in separate piles if you like the chopped-salad presentation. Add the sautéed eggplant, top with the soft-boiled egg (halved), and drizzle with the dill vinaigrette.
For the dill vinaigrette:
- Combine 3 tablespoons of extra virgin olive oil, 1 tablespoon of lemon juice, and 1 tablespoon of chopped fresh dill in a small jar. Season with a pinch of salt and pepper, seal, and shake vigorously until the dressing emulsifies. Taste and adjust seasoning. Note: the dressing may separate—just shake again before using.
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