Garden Orchard Salad
Fresh veggies, peanuts, and apples give this crunchy salad a refreshing flavor, and it is coated with non-fat vanilla yogurt for creaminess.
- Yield
- 4 servings
- Serving size
- 1/4 of recipe (126g)
- Rating
- 3.65 of 5 (40 ratings)
Food groups
- Fruit: 1/4 cups
- Protein Foods: 1/2 ounces
- Vegetables: 3/4 cups
Ingredients
- 1 1/2 cups broccoli florets (coarsely chopped)
- 1/2 cup carrots (grated)
- 1/2 cup cauliflower (coarsely chopped)
- 1/2 cup apple (chopped, cored and diced, not peeled)
- 1/4 cup green onion (sliced)
- 1/2 cup nonfat vanilla yogurt
- 1/4 cup unsalted, dry-roasted peanuts (chopped)
Directions
- Wash your hands with soap and water.
- Mix all ingredients together in a serving bowl.
- Cover and refrigerate for 2 hours or longer to allow flavors to blend.
- Serve cold.
- Cover and refrigerate leftovers within 2 hours.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 108.06 |
| Total Fat | 4.81 g |
| Saturated Fat | 0.78 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 1 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0.61 mg |
| Carbohydrates | 12.14 g |
| Dietary Fiber | 2.76 g |
| Total Sugars | 7.11 g |
| Added Sugars included | 1 g |
| Protein | 5.34 g |
| Calcium | 93 mg |
| Potassium | 358 mg |
| Sodium | 51.14 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 35 mg |
| Phosphorus | 117 mg |
| Selenium | 3 mg |
| Zinc | 1 mg |
| Vitamin A | 132 mcg |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.2 mcg |
| Vitamin C | 41 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 52 mcg |
| Folate | 49 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 2 mg |
| Choline | 25 mg |
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Source
Recipe by: Fix it Fresh! Recipe Series — Kansas State University Research and Extension
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/garden-orchard-salad. Federal works are public domain in the United States.