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Vegetable Salad

Vegetable Salad

302 Ratings
302 Ratings
Recipe Image
MyPlate Kitchen
Makes: 12 servings
Total Cost: $$$$

This tasty, marinaded veggie 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 (15 ounce, drained)
  • 1 can carrots, low-sodium (14 1/2 ounce, drained)
  • 1 can chickpeas, low-sodium (garbanzo beans)
  • 1 tablespoon onion (finely chopped)
  • 1 cup red pepper (chopped)
  • 1 can diced tomatoes (reserve 1/3 cup liquid), low-sodium
  • 1/4 cup vegetable oil
  • 1/3 cup vinegar
  • 1/8 teaspoon black pepper
  • 2 tablespoons honey

Directions

  1. Wash hands with soap and water.
  2. Drain corn, carrots, and chickpeas. Throw away liquid. Rinse vegetables and drain again.
  3. Drain tomatoes but save 1/3 cup of the liquid.
  4. Mix corn, carrots, chickpeas, tomatoes, onion, and green pepper in a large bowl.
  5. Mix together all other ingredients in a separate bowl.
  6. Pour over vegetables.
  7. Cover and set aside for at least 3 hours in the refrigerator.

Notes

Feel free to add other vegetables like green beans to the recipe. Instead of canned vegetables you could also use a 16 ounce bag of frozen vegetables. However, analysis was done with ingredients as specified in the recipe.

Learn more about:

Source:

University of Wyoming Cooperative Extension

Nutrition Information

Serving Size: 1/2 cup salad, 1/12 of recipe (144g)
Nutrients Amount
Total Calories 116
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 120 mg
Carbohydrates 15 g
Dietary Fiber 3 g
Total Sugars 6 g
Added Sugars included 3 g
Protein 3 g
Vitamin D 0 mcg
Calcium 36 mg
Iron 1 mg
Potassium 238 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 116
Total Fat 6 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 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 15 g
Dietary Fiber 3 g
Total Sugars 6 g
Added Sugars included 3 g
Protein 3 g
Minerals
Calcium 36 mg
Potassium 238 mg
Sodium 120 mg
Copper 128 mcg
Iron 1 mg
Magnesium 22 mg
Phosphorus 57 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 213 mcg RAE
Vitamin B6 0.3 mg
Vitamin B12 0 mg
Vitamin C 21 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 11 mcg
Folate 29 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 17 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 3/4 cups
Protein Foods 1 ounces

Write a review

My students thought the salad was best when freshly made -- the vinegar taste was too strong after a few hours in the fridge.
10/23/07
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