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Springtime Chopped Salad

A Seasonal Meal That’s Filling, Yet Light

Prep Time 5 minutes
Cook Time 10 to 12 minutes
Servings 4


  • 1 teaspoon light olive oil
  • 2 fennel bulbs, sliced into 1/4-inch pieces
  • 4 to 5 cups mixed greens
  • 1 cup alfalfa sprouts
  • 1/4 cup raw almonds, chopped
  • 3/4 small white onion, cut into rings
  • 1-ounce crumbled goat cheese, for garnish

Salad Dressing:

  • 2 1/2 teaspoons light olive oil
  • 1 tablespoon water
  • 1 tablespoon apple cider vinegar
  • 1/4 small white onion, grated finely
  • 1 teaspoon poppy seeds
  • 1/2 teaspoon Dijon mustard
  • 1 teaspoon honey


  1. Heat olive oil in a nonstick skillet on medium-high and stir in fennel. Cook for 10 to 12 minutes until lightly browned, flipping halfway through (increase heat to high if necessary). Set aside to cool.
  2. Toss fennel and salad ingredients in a large bowl, minus goat cheese.
  3. Chop salad to desired texture with a salad chopper or butcher knife, or serve unchopped. Whisk dressing ingredients, 2 1/2 teaspoons light olive oil, 1 tablespoon water, 1 tablespoon apple cider vinegar, 1/4 small white onion, 1 teaspoon poppy seeds, 1/2 teaspoon Dijon mustard, and 1 teaspoon honey in a separate bowl. Toss with salad.
  4. Arrange in bowls and top with goat cheese and crusty whole-grain bread.
  5. Handy Hint: Need more spring flavors? Caramelize 1/2 cup sliced radishes with the fennel.


Nutrition Information

Serving Size (Amount Per Serving) Measurement
Calories 154.2
Fat 9.7 g
Saturated Fat 2.3 g
Polyunsaturated Fat 1.6 g
Monounsaturated Fat 5.3 g
Cholesterol 5.6 mg
Sodium 131.1 mg
Fiber 5.5 g
Protein 5.4 g


Kim-Thao Nguyen

About Kim-Thao Nguyen