Printer friendly version
return to recipes

Healthy Veggie Salad

A large salad meal with veggies and beans can carry you through the entire afternoon. This recipe is just a sample of what you can create yourself with your favorite ingredientes.

Prep and Cook Time: 10 minutes Ingredients: 4 cups mixed salad greens 2 oz low-fat cheddar cheese 1/2 cup cucumber slices 1/2 cup tomato, diced 1/2 cup sliced red bell pepper 1/4 cup avocado, diced 1 cup garbanzo beans 1/2 cup crimini mushrooms 3 TBS sunflower seeds Dressing 1 TBS extra virgin olive oil 1 tsp lemon juice salt and pepper to taste

Directions:

Combine all ingredients. Toss with olive oil and lemon juice. Add salt and pepper to taste.

Serves 1

Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Healthy Veggie Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Healthy Veggie Salad 1.00 serving 558.85 grams 421.76 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin C 143.45 mg 239.1 10.2 excellent vitamin A 5621.33 IU 112.4 4.8 excellent manganese 1.23 mg 61.5 2.6 very good tryptophan 0.19 g 59.4 2.5 very good folate 215.47 mcg 53.9 2.3 very good dietary fiber 12.98 g 51.9 2.2 very good phosphorus 495.43 mg 49.5 2.1 good protein 22.36 g 44.7 1.9 good magnesium 176.23 mg 44.1 1.9 good vitamin B1 (thiamin) 0.65 mg 43.3 1.8 good potassium 1504.91 mg 43.0 1.8 good vitamin B2 (riboflavin) 0.69 mg 40.6 1.7 good selenium 28.16 mcg 40.2 1.7 good copper 0.77 mg 38.5 1.6 good vitamin E 7.11 mg 35.5 1.5 good vitamin B6 (pyridoxine) 0.59 mg 29.5 1.3 good vitamin B5 (pantothenic acid) 2.90 mg 29.0 1.2 good iron 5.14 mg 28.6 1.2 good zinc 4.27 mg 28.5 1.2 good calcium 283.29 mg 28.3 1.2 good vitamin B3 (niacin) 5.46 mg 27.3 1.2 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Healthy Veggie Salad

Send this page to a friend...