U.S. flag

An official website of the United States government

Vegetable Salad

Makes: 12 servings

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 (15 ounces) whole kernel corn, drained
  • 1 can (14.5 ounces) low-sodium carrots, drained
  • 1 can (15 ounces) low-sodium chickpeas, drained (garbanzo beans)
  • 1 can (14.5 ounces) low-sodium diced tomatoes (reserve 1/3 cup liquid)
  • 1 cup red pepper, chopped
  • 1 tablespoon onion, finely chopped
  • 1/4 cup vegetable oil (or cooking oil of choice)
  • 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 red 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
Nutrients Amount
Total Calories 127
Total Fat 6 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 138 mg
Carbohydrates 17 g
Dietary Fiber 4 g
Total Sugars 8 g
Added Sugars included 3 g
Protein 3 g
Vitamin D 0 mcg
Calcium 38 mg
Iron 1 mg
Potassium 255 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 127
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 g
Omega 3 - DHA 0 g
Cholesterol 0 mg
Carbohydrates 17 g
Dietary Fiber 4 g
Total Sugars 8 g
Added Sugars included 3 g
Protein 3 g
Minerals
Calcium 38 mg
Potassium 255 mg
Sodium 138 mg
Copper 0 mg
Iron 1 mg
Magnesium 23 mg
Phosphorus 63 mg
Selenium 1 mg
Zinc 1 mg
Vitamins
Vitamin A 219 mcg
Vitamin B6 0.3 mg
Vitamin B12 0.0 mcg
Vitamin C 22 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 11 mcg
Folate 34 mcg
Thiamin 0.2 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 20 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 cups
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