U.S. flag

An official website of the United States government

Leaf Finger Salad

Image of Leaf Finger Salad recipe on a plate
Makes: 2 Servings

Light and flavorful, this salad is easily doubled for entertaining or for introducing children to new vegetables! Bright and colorful beets, with crunchy carrots, cucumbers, and sunflower seeds are an easy make this salad an easy appetizer or side dish.

Ingredients

  • 4 iceberg lettuce leaves (large)
  • 1 cucumber (sliced)
  • 1 beet (shredded)
  • 1 carrot, medium (shredded)
  • 6 tablespoons sunflower seeds
  • 2 teaspoons olive oil
  • 2 teaspoons balsamic vinegar

Directions

  1. Wash hands with soap and water.
  2. Lay lettuce leaves on a flat surface. Top each leaf with all ingredients: cucumbers, carrots, beets, and sunflower seeds.
  3. Drizzle each leaf with olive oil and balsamic vinegar.
  4. Slowly roll the leaf with all ingredients.

Notes

Learn more about:

Source:

University of California at Davis
Children's Garden Program

Nutrition Information

Serving Size: 2 wraps, 1/2 of recipe
Nutrients Amount
Total Calories 245
Total Fat 18 g
Saturated Fat 2 g
Cholesterol 0 mg
Sodium 182 mg
Carbohydrates 17 g
Dietary Fiber 6 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 7 g
Vitamin D 0 mcg
Calcium 56 mg
Iron 2 mg
Potassium 630 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 245
Total Fat 18 g
Saturated Fat 2 g
Monounsaturated Fat 6 g
Polyunsaturated Fat 9 g
Linoleic Acid 9 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 17 g
Dietary Fiber 6 g
Total Sugars 7 g
Added Sugars included 0 g
Protein 7 g
Minerals
Calcium 56 mg
Potassium 630 mg
Sodium 182 mg
Copper 1 mg
Iron 2 mg
Magnesium 62 mg
Phosphorus 363 mg
Selenium 22 mg
Zinc 2 mg
Vitamins
Vitamin A 288 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.0 mcg
Vitamin C 8 mg
Vitamin D 0 mcg
Vitamin E 8 mg
Vitamin K 34 mcg
Folate 125 mcg
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 2 mg
Choline 27 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

Protein Foods 2 ounces
Vegetables 1 1/2 cups

Write a review

Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

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

logo for the Dietary Guidelines for Americans

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