Leaf Finger Salad
Light and flavorful, this salad is easily doubled for entertaining or for introducing children to new vegetables! Bright and colorful beets, with crunchy carrots, cucumbers, and sunflower seeds are an easy make this salad an easy appetizer or side dish.
- Yield
- 2 Servings
- Serving size
- 2 wraps, 1/2 of recipe
- Rating
- 3.15 of 5 (59 ratings)
Food groups
- Protein Foods: 2 ounces
- Vegetables: 1 1/2 cups
Ingredients
- 4 iceberg lettuce leaves (large)
- 1 cucumber (sliced)
- 1 beet (shredded)
- 1 carrot, medium (shredded)
- 6 tablespoons sunflower seeds
- 2 teaspoons olive oil
- 2 teaspoons balsamic vinegar
Directions
- Wash hands with soap and water.
- Lay lettuce leaves on a flat surface.
- Top each leaf with all ingredients: cucumbers, carrots, beets, and sunflower seeds.
- Drizzle each leaf with olive oil and balsamic vinegar.
- Slowly roll the leaf with all ingredients.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 245.04 |
| Total Fat | 18.22 g |
| Saturated Fat | 2.18 g |
| Monounsaturated Fat | 6 g |
| Polyunsaturated Fat | 9 g |
| Linoleic Acid | 9 g |
| α-Linolenic Acid | 0.1 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 17.27 g |
| Dietary Fiber | 5.62 g |
| Total Sugars | 6.77 g |
| Added Sugars included | 0 g |
| Protein | 6.91 g |
| Calcium | 56 mg |
| Potassium | 630 mg |
| Sodium | 182.02 mg |
| Copper | 1 mg |
| Iron | 2 mg |
| Magnesium | 62 mg |
| Phosphorus | 363 mg |
| Selenium | 22 mg |
| Zinc | 2 mg |
| Vitamin A | 288 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 8 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 8 mg |
| Vitamin K | 34 mcg |
| Folate | 125 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 2 mg |
| Choline | 27 mg |
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Source
Recipe by: University of California at Davis — Children's Garden 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/leaf-finger-salad. Federal works are public domain in the United States.