Vegetable Salad
This tasty, marinaded veggie salad uses canned veggies and can be enjoyed at any time of the year. Use fresh vegetables if you have them on hand.
- Yield
- 12 servings
- Serving size
- 1/2 cup salad, 1/12 of recipe
- Rating
- 3.99 of 5 (302 ratings)
Food groups
- Vegetables: 1 cups
Ingredients
- 1 can (15 ounces) whole kernel corn, drained
- 1 can (14.5 ounces) low-sodium carrots, drained
- 1 can (15 ounces) low-sodium chickpeas, drained (garbanzo beans)
- 1 can (14.5 ounces) low-sodium diced tomatoes (reserve 1/3 cup liquid)
- 1 cup red pepper, chopped
- 1 tablespoon onion, finely chopped
- 1/4 cup vegetable oil (or cooking oil of choice)
- 1/3 cup vinegar
- 1/8 teaspoon black pepper
- 2 tablespoons honey
Directions
- Wash hands with soap and water.
- Drain corn, carrots, and chickpeas.
- Throw away liquid.
- Rinse vegetables and drain again.
- Drain tomatoes but save 1/3 cup of the liquid.
- Mix corn, carrots, chickpeas, tomatoes, onion, and red pepper in a large bowl.
- Mix together all other ingredients in a separate bowl.
- Pour over vegetables.
- Cover and set aside for at least 3 hours in the refrigerator.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 126.87 |
| Total Fat | 5.99 g |
| Saturated Fat | 0.83 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 | 16.76 g |
| Dietary Fiber | 3.89 g |
| Total Sugars | 7.6 g |
| Added Sugars included | 3 g |
| Protein | 3.24 g |
| Calcium | 38 mg |
| Potassium | 255 mg |
| Sodium | 138.24 mg |
| Copper | 0 mg |
| Iron | 1 mg |
| Magnesium | 23 mg |
| Phosphorus | 63 mg |
| Selenium | 1 mg |
| Zinc | 1 mg |
| Vitamin A | 219 mcg |
| Vitamin B6 | 0.3 mg |
| Vitamin B12 | 0 mcg |
| Vitamin C | 22 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 11 mcg |
| Folate | 34 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.1 mg |
| Niacin | 1 mg |
| Choline | 20 mg |
Notes
Feel free to add other vegetables like green beans to the recipe. Instead of canned vegetables you could also use a 16 ounce bag of frozen vegetables. However, analysis was done with ingredients as specified in the recipe.
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Source
Recipe by: University of Wyoming Cooperative 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/vegetable-salad. Federal works are public domain in the United States.