Beets, Beans, and Greens
This salad is full of protein and nutrients thanks to its bright beets and cooked beans.
- 6 Servings
- $3.00 - $5.99
Beets, Beans, and Greens
This salad is full of protein and nutrients thanks to its bright beets and cooked beans.
- 6 Servings
- $3.00 - $5.99
Ingredients
- 1/4 cup lemon juice (or vinegar)
- 1 garlic clove, finely chopped
- 2 teaspoons mustard
- salt and pepper
- 2 tablespoons vegetable oil
- 2 cups sliced cooked beets, fresh or low-sodium canned
- 1 head of lettuce, washed and torn into pieces
- 2 cups cooked beans, rinsed
Steps
1
Wash hands with soap and water.
2
To make dressing, combine lemon juice, garlic, mustard, oil, salt and pepper (optional) in a large bowl.
3
Place the sliced beets in a small bowl. Toss 1 tablespoon of the dressing with the beets to coat.
4
Toss the greens and beans with the remaining dressing in the large bowl.
5
Place onto plates and top with beets.
Ingredients
Serving Size: 1.5 cup
| Nutrients | Amount |
|---|---|
| Total Calories | 137 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.4 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 0 mg |
| Cholesterol | 0 mg |
| Carbohydrates | 18 g |
| Dietary Fiber | 5 g |
| Total Sugars | 2 g |
| Added Sugars included | 0 g |
| Protein | 7 g |
| Minerals | |
| Calcium | 71 mg |
| Potassium | 467 mg |
| Sodium | 32 mg |
| Copper | 193 mcg |
| Iron | 3 mg |
| Magnesium | 45 mg |
| Phosphorus | 87 mg |
| Selenium | 1 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 23 mcg RAE |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0 mg |
| Vitamin C | 7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 29 mcg |
| Folate | 75 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.1 mg |
| Niacin | 0 mg |
| Choline | 27 mg |
Source:
- University of Maryland Cooperative Extension
- Food Supplement Nutrition Education Program