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Vegetable Salad

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.

  • 12 Servings
  • $3.00 - $5.99

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
  • 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
  • 1/3 cup vinegar
  • 1/8 teaspoon black pepper
  • 2 tablespoons honey

Steps

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.

Ingredients

Serving Size: 1/2 cup salad, 1/12 of recipe

NutrientsAmount
Total Calories116
Total Fat6 g
Saturated Fat1 g
Monounsaturated Fat2 g
Polyunsaturated Fat2 g
Linoleic Acid2 g
α-Linolenic Acid0.3 g
Omega 3 - EPA0 mg
Omega 3 - DHA0 mg
Cholesterol0 mg
Carbohydrates15 g
Dietary Fiber3 g
Total Sugars6 g
Added Sugars included3 g
Protein3 g
Minerals
Calcium36 mg
Potassium238 mg
Sodium120 mg
Copper128 mcg
Iron1 mg
Magnesium22 mg
Phosphorus57 mg
Selenium1 mcg
Zinc1 mg
Vitamins
Vitamin A213 mcg RAE
Vitamin B60.3 mg
Vitamin B120 mg
Vitamin C21 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K11 mcg
Folate29 mcg DFE
Thiamin0.1 mg
Riboflavin0.1 mg
Niacin1 mg
Choline17 mg

Source:

  • University of Wyoming Cooperative Extension