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Main Dish Salad

Main Dish Salad

174 Ratings
174 Ratings
Recipe Image
salad with beans, carrots, lettuce, cucumbers, and broccoli on a plate
Makes: 12 servings
Total Cost: $$$$

Crunchy and colorful, this salad is packed with vegetables, flavor, and vitamins C and A.

Ingredients

  • 1/2 head of red cabbage
  • 1/2 head of romaine lettuce
  • 3 carrot (medium)
  • 1 cucumber
  • 1 green pepper
  • 2 broccoli stalks
  • 3 tomatoes (medium)
  • 3 cans kidney beans or garbanzo beans (16 ounce)
  • 6 ounces cheese, grated low-fat cheddar
  • 1/4 cup salad dressing, non-fat

Directions

  1. Wash hands with soap and water.
  2. Wash and drain all vegetables well.
  3. Thickly slice red cabbage, tear lettuce into pieces, peel and grate (or slice) carrots and cucumber, cut broccoli into florets and tomato into wedges.
  4. Combine all salad ingredients in a bowl.
  5. Add salad dressing and toss together lightly just before serving.
Source:

Wellness Ways Resource Book
University of Illinois Extension Service

Nutrition Information

Serving Size: 1/12 of recipe (222g)
Nutrients Amount
Total Calories 157
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 315 mg
Carbohydrates 26 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 166 mg
Iron 3 mg
Potassium 867 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 157
Total Fat 2 g
Saturated Fat 1 g
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 3 mg
Carbohydrates 26 g
Dietary Fiber 9 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 12 g
Minerals
Calcium 166 mg
Potassium 867 mg
Sodium 315 mg
Copper 258 mcg
Iron 3 mg
Magnesium 65 mg
Phosphorus 246 mg
Selenium 6 mcg
Zinc 2 mg
Vitamins
Vitamin A 275 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 0.1 mcg
Vitamin C 131 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 182 mcg
Folate 178 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.3 mg
Niacin 2 mg
Choline 51 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 2 3/4 cups
Protein Foods 1 ounces
Dairy 1/4 cups

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025