U.S. flag

An official website of the United States government

Vegetable Salad

Vegetable Salad

301 Ratings
301 Ratings
Recipe Image
MyPlate Kitchen
Makes: 12 servings
Total Cost: $$$$

This tasty, marinaded veggies salad uses canned veggies and can be enjoyed at any time of the year. Use fresh vegetables if you have them on hand.

Ingredients

  • 1 can whole kernel corn (12 ounce, drained)
  • 1 can carrot (14 1/2 ounce, drained)
  • 1 can green beans (14 1/2 ounces, drained)
  • 1 can tomatoes (14 1/2 ounces, - chopped)
  • 1 tablespoon onion (finely chopped)
  • 1 tablespoon green pepper ( finely chopped)
  • 1/3 cup tomato juice from canned tomatoes
  • 1/4 cup vegetable oil
  • 1/3 cup vinegar
  • 2 tablespoons corn syrup
  • 1/8 teaspoon black pepper

Directions

1. Drain corn, carrots, and green beans. Throw away liquid. Rinse vegetables and drain again.

2. Drain tomatoes. Save 1/3 cup of the liquid.

3. Mix corn, carrots, green beans, tomatoes, onion, and green pepper in a large bowl.

4. Mix together all other ingredients in a separate bowl.

5. Pour over vegetables.

6. Cover and set aside for at least 3 hours in the refrigerator.

Notes

You can also use a 16 ounce bag of frozen vegetables in place of canned corn, carrots, and green beans. However, analysis was done with ingredients as specified in the recipe.

Source: University of Wyoming, Cooperative Extension, Cent$ible Nutrition Cook Book, p.fv-28

Nutrition Information

Serving Size: 1/2 cup salad, 1/12 of recipe (144g)
Nutrients Amount
Total Calories 86
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 254 mg
Carbohydrates 10 g
Dietary Fiber 2 g
Total Sugars 5 g
Added Sugars included 2 g
Protein 1 g
Vitamin D 0 mcg
Calcium 33 mg
Iron 1 mg
Potassium 197 mg
N/A - data is not available
Nutrients Amount
Total Calories 86
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.3 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 10 g
Dietary Fiber 2 g
Total Sugars 5 g
Added Sugars included 2 g
Protein 1 g
Minerals
Calcium 33 mg
Potassium 197 mg
Sodium 254 mg
Copper 69 mcg
Iron 1 mg
Magnesium 14 mg
Phosphorus 32 mg
Selenium 1 mcg
Zinc 0 mg
Vitamins
Vitamin A 131 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mcg
Vitamin C 9 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 22 mcg
Folate 24 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 13 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 3/4 cups

Write a review

My students thought the salad was best when freshly made -- the vinegar taste was too strong after a few hours in the fridge.
10/23/07
Image
DGA logo

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

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more