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Beets, Beans, and Greens

Beets, Beans, and Greens

91 Ratings
91 Ratings
Recipe Image
Beets, Beans, and Greens
Makes: 6 Servings
Total Cost: $$$$

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 teaspoons mustard
  • salt and pepper (to taste, optional)
  • 2 tablespoons vegetable oil
  • 2 cups sliced cooked beets (fresh or low-sodium canned)
  • 1 head of lettuce (washed and torn into pieces)
  • 2 cups cooked beans, rinsed (any kind)

Directions

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

Notes

Learn more about:

Source:

University of Maryland Cooperative Extension
Food Supplement Nutrition Education Program

Nutrition Information

Serving Size: 1.5 cup, 1/6 of recipe (251g)
Nutrients Amount
Total Calories 137
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 32 mg
Carbohydrates 18 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 71 mg
Iron 3 mg
Potassium 467 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 137
Total Fat 5 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.4 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 18 g
Dietary Fiber 5 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 71 mg
Potassium 467 mg
Sodium 32 mg
Copper 193 mcg
Iron 3 mg
Magnesium 45 mg
Phosphorus 87 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 23 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mg
Vitamin C 7 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 29 mcg
Folate 75 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 0 mg
Choline 27 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 1 1/4 cups
Protein Foods 1 1/2 ounces

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