Beets, Beans, and Greens
This salad is full of protein and nutrients thanks to its bright beets and cooked beans.
- Yield
- 6 Servings
- Serving size
- 1.5 cup
- Rating
- 3.38 of 5 (93 ratings)
Food groups
- Vegetables: 1 1/2 cups
Ingredients
- 1/4 cup lemon juice (or vinegar)
- 1 garlic clove, finely chopped
- 2 teaspoons mustard
- salt and pepper (to taste, optional)
- 2 tablespoons vegetable oil (or cooking oil of your choice)
- 2 cups sliced cooked beets, fresh or low-sodium canned
- 1 head of lettuce, washed and torn into pieces
- 2 cups cooked beans, rinsed (any kind)
Directions
- Wash hands with soap and water.
- To make dressing, combine lemon juice, garlic, mustard, oil, salt and pepper (optional) in a large bowl.
- Place the sliced beets in a small bowl.
- Toss 1 tablespoon of the dressing with the beets to coat.
- Toss the greens and beans with the remaining dressing in the large bowl.
- Place onto plates and top with beets.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 167.59 |
| Total Fat | 5.19 g |
| Saturated Fat | 0.74 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 24.24 g |
| Dietary Fiber | 6.65 g |
| Total Sugars | 5.72 g |
| Added Sugars included | 0 g |
| Protein | 7.94 g |
| Calcium | 91 mg |
| Potassium | 695 mg |
| Sodium | 85.61 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 62 mg |
| Phosphorus | 116 mg |
| Selenium | 2 mg |
| Zinc | 1 mg |
| Vitamin A | 179 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 12 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 75 mcg |
| Folate | 133 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 35 mg |
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Source
Recipe by: University of Maryland Cooperative Extension — Food Supplement Nutrition Education Program
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/beets-beans-and-greens. Federal works are public domain in the United States.