Welcome to the new ChooseMyPlate website! Please pardon our dust during this transition. We appreciate your patience.

Vegetable Salad

Recipe Image
Add To Favorites

Vegetable Salad
Español

Fivestar Rating
Recipe Total Cost
  • Makes: 12 servings

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 tablespoon 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
Calories 86
Total Fat N/A
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 254 mg
Total Carbohydrate 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
Calories 86
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 10 g
Dietary Fiber 2 g
Total Sugars 5 g
Added Sugars 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 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 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 13 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
3/4 cups

Add new comment

Plain text

  • No HTML tags allowed.
  • Lines and paragraphs break automatically.
  • Web page addresses and email addresses turn into links automatically.