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Beets, Beans, & Greens

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Beets, Beans, & Greens
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  • Makes: 6 Servings

This salad is full of protein and nutrients thanks to its bright beets and cooked beans.

Ingredients

  • 1/4 cup lemon juice (or vinegar)
  • 1 garlic clove, finely chopped
  • 2 teaspoon mustard
  • salt and pepper (optional) (to taste, optional)
  • 2 tablespoon vegetable oil
  • 2 cup sliced cooked beets (can use canned or fresh)
  • 1 head of lettuce (washed and torn into pieces)
  • 2 cup cooked beans, rinsed (any kind)

Directions

1. To make dressing, combine lemon juice, garlic, mustard, oil, salt and pepper (optional) in a large bowl.
2. Place the sliced beets in a small bowl. Toss 1 Tablespoon of the dressing with the beets to coat.
3. Toss the greens and beans with the remaining dressing in the large bowl.
4. Place onto plates and top with beets.

Notes

Source: University of Maryland Extension. Food Supplement Nutrition Education Program.

Nutrition Information

Serving Size: 1.5 cup, 1/6 of recipe (251g)
Nutrients Amount
Calories 150
Total Fat N/A
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 176 mg
Total Carbohydrate 22 g
Dietary Fiber 7 g
Total Sugars 5 g
Added Sugars included 0 g
Protein 6 g
Vitamin D 0 mcg
Calcium 58 mg
Iron 2 mg
Potassium 534 mg
N/A - data is not available
Nutrients Amount
Calories 150
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
a-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Total Carbohydrate 22 g
Dietary Fiber 7 g
Total Sugars 5 g
Added Sugars 0 g
Protein 6 g
Minerals
Calcium 58 mg
Potassium 534 mg
Sodium 176 mg
Copper 216 mcg
Iron 2 mg
Magnesium 47 mg
Phosphorus 126 mg
Selenium 2 mcg
Zinc 1 mg
Vitamins
Vitamin A 24 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 8 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 29 mcg
Folate 126 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 28 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
1 1/2 cups
Protein Foods
1 1/4 ounces

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