Bean and Vegetable Salad
Crunchy and colorful, this salad is packed with vegetables, flavor, and vitamins C and A.
- 12 Servings
- $9.00 or more
Bean and Vegetable Salad
Crunchy and colorful, this salad is packed with vegetables, flavor, and vitamins C and A.
- 12 Servings
- $9.00 or more
Ingredients
- 1/2 head of red cabbage
- 1/2 head of romaine lettuce
- 3 medium carrot
- 1 medium cucumber
- 1 medium green pepper
- 2 broccoli stalks
- 3 medium tomatoes
- 3 cans (15.5 ounces each) low-sodium kidney beans or garbanzo beans
- 6 ounces low-fat cheddar cheese, grated
- 1/4 cup fat-free salad dressing
Steps
1
Wash hands with soap and water.
2
Wash vegetables.
3
Thickly slice red cabbage, tear lettuce into pieces, peel and grate (or slice) carrots and cucumber
4
Dice the green pepper.
5
Cut broccoli into florets and tomato into wedges.
6
Combine all salad ingredients in a bowl.
7
Add salad dressing and toss together lightly just before serving.
Ingredients
Serving Size: 1/12 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 185 |
| Total Fat | 2 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 3 mg |
| Carbohydrates | 31 g |
| Dietary Fiber | 11 g |
| Total Sugars | 8 g |
| Added Sugars included | 0 g |
| Protein | 14 g |
| Minerals | |
| Calcium | 184 mg |
| Potassium | 954 mg |
| Sodium | 332 mg |
| Copper | 302 mcg |
| Iron | 3 mg |
| Magnesium | 76 mg |
| Phosphorus | 294 mg |
| Selenium | 6 mcg |
| Zinc | 2 mg |
| Vitamins | |
| Vitamin A | 275 mcg RAE |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0.1 mg |
| Vitamin C | 128 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 182 mcg |
| Folate | 145 mcg DFE |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Niacin | 2 mg |
| Choline | 70 mg |
Source:
- Wellness Ways Resource Book, Adapted from Main Dish Salad
- University of Illinois Extension Service