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Beets, Beans, and Greens

Image of Beets, Beans, and Greens Recipe in a bowl
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 teaspoons mustard
  • salt and pepper (to taste, optional)
  • 2 tablespoons vegetable oil (or cooking oil of your choice)
  • 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
Nutrients Amount
Total Calories 168
Total Fat 5 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 86 mg
Carbohydrates 24 g
Dietary Fiber 7 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 8 g
Vitamin D 0 mcg
Calcium 91 mg
Iron 3 mg
Potassium 695 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 168
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 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 24 g
Dietary Fiber 7 g
Total Sugars 6 g
Added Sugars included 0 g
Protein 8 g
Minerals
Calcium 91 mg
Potassium 695 mg
Sodium 86 mg
Copper 0 mg
Iron 3 mg
Magnesium 62 mg
Phosphorus 116 mg
Selenium 2 mg
Zinc 1 mg
Vitamins
Vitamin A 179 mcg
Vitamin B6 0.2 mg
Vitamin B12 0.0 mcg
Vitamin C 12 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 75 mcg
Folate 133 mcg
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 35 mg

N/A will display when nutrient data is unavailable

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

MyPlate Food Groups

Vegetables 1 1/2 cups

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