Stetson Chopped Salad

5.0
(4)
3 Reviews

Knock it out of the park at dinner with this composed salad recipe inspired by the crazy-popular Stetson Chopped Salad at Cowboy Ciao in Scottsdale, Arizona. It packs in colorful vegetables and a variety of textures from whole grains, seeds and a creamy homemade dressing for a photo-worthy, healthy meal. Keep it vegetarian or add smoked salmon or roasted chicken.

By
Carolyn Casner
Carolyn Casner

Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Updated on April 19, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Prep Time:
25 mins
Total Time:
25 mins
Servings:
4
Yield:
4 servings
Nutrition Profile:
Nut-Free Healthy Immunity Low-Sodium Soy-Free High-Fiber Vegetarian Egg-Free
Jump to Nutrition Facts
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Ingredients

  • ¾ cup water

  • ½ cup Israeli couscous (see Tips)

  • 6 cups baby arugula

  • 1 cup fresh corn kernels (from 2 ears of corn)

  • 1 cup halved or quartered cherry tomatoes

  • 1 firm ripe avocado, diced

  • ¼ cup toasted pepitas

  • ¼ cup dried currants

  • ½ cup chopped fresh basil

  • ¼ cup buttermilk

  • ¼ cup mayonnaise

  • 1 tablespoon lemon juice

  • 1 small clove garlic, peeled

  • ¼ teaspoon salt

  • ¼ teaspoon ground pepper

Directions

  1. Bring water to a boil in a small saucepan. Add couscous, reduce heat to maintain a gentle simmer, cover and cook until the water is absorbed, 8 to 10 minutes. Transfer to a fine-mesh sieve and rinse with cold water. Drain well.

  2. Spread arugula on a serving platter. Add the couscous, corn, tomatoes, avocado, pepitas and currants in decorative lines over the arugula.

  3. Combine basil, buttermilk, mayonnaise, lemon juice, garlic, salt and pepper in a mini food processor or blender; pulse until smooth. Top the salad with the dressing just before serving.

    Stetson Chopped Salad

Tips

Tips: Look for Israeli couscous (sometimes called "pearl couscous" because of its larger granules) near other couscous or pasta in well-stocked supermarkets.

Originally appeared: EatingWell.com, April 2017

Nutrition Facts (per serving)

377 Calories
23g Fat
39g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups each
Calories 377
% Daily Value *
Total Carbohydrate 39g 14%
Dietary Fiber 7g 26%
Total Sugars 11g
Protein 9g 18%
Total Fat 23g 29%
Saturated Fat 4g 19%
Cholesterol 8mg 3%
Vitamin A 1440IU 29%
Vitamin C 21mg 23%
Folate 99mcg 25%
Sodium 267mg 12%
Calcium 95mg 7%
Iron 3mg 15%
Magnesium 102mg 24%
Potassium 751mg 16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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