U.S. flag

An official website of the United States government

Main Dish Salad

Main Dish Salad

175 Ratings
175 Ratings
Recipe Image
salad with beans, carrots, lettuce, cucumbers, and broccoli on a plate
Makes: 12 servings
Total Cost: $$$$

Crunchy and colorful, this salad is packed with vegetables, flavor, and vitamins C and A.

Ingredients

  • 1/2 head of red cabbage
  • 1/2 head of romaine lettuce
  • 3 carrot (medium)
  • 1 cucumber
  • 1 green pepper
  • 2 broccoli stalks
  • 3 tomatoes (medium)
  • 3 cans kidney beans or garbanzo beans, low-sodium (15.5 ounce)
  • 6 ounces cheese, grated low-fat cheddar
  • 1/4 cup salad dressing, non-fat

Directions

  1. Wash hands with soap and water.
  2. Wash and drain all vegetables well.
  3. Thickly slice red cabbage, tear lettuce into pieces, peel and grate (or slice) carrots and cucumber, cut broccoli into florets and tomato into wedges.
  4. Combine all salad ingredients in a bowl.
  5. Add salad dressing and toss together lightly just before serving.
Source:

Wellness Ways Resource Book
University of Illinois Extension Service

Nutrition Information

Serving Size: 1/12 of recipe (222g)
Nutrients Amount
Total Calories 185
Total Fat 2 g
Saturated Fat 1 g
Cholesterol 3 mg
Sodium 332 mg
Carbohydrates 31 g
Dietary Fiber 11 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 14 g
Vitamin D 0 mcg
Calcium 184 mg
Iron 3 mg
Potassium 954 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 185
Total Fat 2 g
Saturated Fat 1 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Linoleic Acid 0 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 3 mg
Carbohydrates 31 g
Dietary Fiber 11 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 14 g
Minerals
Calcium 184 mg
Potassium 954 mg
Sodium 332 mg
Copper 302 mcg
Iron 3 mg
Magnesium 76 mg
Phosphorus 294 mg
Selenium 6 mcg
Zinc 2 mg
Vitamins
Vitamin A 275 mcg RAE
Vitamin B6 0.4 mg
Vitamin B12 0.1 mg
Vitamin C 128 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 182 mcg
Folate 145 mcg DFE
Thiamin 0.3 mg
Riboflavin 0.3 mg
Niacin 2 mg
Choline 70 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 3 cups
Protein Foods 2 1/2 ounces
Dairy 1/4 cups

Write a review

Image
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

Image
Alexa Speakers and Devices

MyPlate on Alexa

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

Learn more

Image
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

Image
logo for the Dietary Guidelines for Americans

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