Bean and Vegetable Salad
Crunchy and colorful, this salad is packed with vegetables, flavor, and vitamins C and A.
- Yield
- 12 servings
- Serving size
- 1/12 of recipe
- Rating
- 3.50 of 5 (175 ratings)
Food groups
- Dairy: 1/4 cups
- Vegetables: 3 cups
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
Directions
- Wash hands with soap and water.
- Wash vegetables.
- Thickly slice red cabbage, tear lettuce into pieces, peel and grate (or slice) carrots and cucumber Dice the green pepper.
- Cut broccoli into florets and tomato into wedges.
- Combine all salad ingredients in a bowl.
- Add salad dressing and toss together lightly just before serving.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 208.74 |
| Total Fat | 4.01 g |
| Saturated Fat | 2.03 g |
| Monounsaturated Fat | 1 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 10.77 mg |
| Carbohydrates | 30.82 g |
| Dietary Fiber | 10.24 g |
| Total Sugars | 7.27 g |
| Added Sugars included | 0 g |
| Protein | 13.6 g |
| Calcium | 221 mg |
| Potassium | 884 mg |
| Sodium | 324.94 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 74 mg |
| Phosphorus | 295 mg |
| Selenium | 8 mg |
| Zinc | 2 mg |
| Vitamin A | 244 mcg |
| Vitamin B6 | 0.5 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 129 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 149 mcg |
| Folate | 119 mcg |
| Thiamin | 0.3 mg |
| Riboflavin | 0.3 mg |
| Niacin | 2 mg |
| Choline | 69 mg |
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Source
Recipe by: Wellness Ways Resource Book, Adapted from Main Dish Salad — University of Illinois Extension Service
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/bean-and-vegetable-salad. Federal works are public domain in the United States.