Chunky Vegetable Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
45%
Chunky Vegetable Salad
20 min.
8
121kcal

Suggestions

Looking for a vibrant and nutritious side dish to complement your meal? Look no further than this Chunky Vegetable Salad! This delightful dish is not only a feast for your taste buds but also a celebration of vegetarian, vegan, gluten-free, and dairy-free options. Perfect for those with specific dietary needs or simply anyone looking to enjoy a delicious, health-conscious meal.

Packed with a colorful array of vegetables, this salad is a symphony of textures and flavors. With the crunch of broccoli and cauliflower florets, the sweetness of carrots and cherry tomatoes, and the zest of a yellow bell pepper, it's a veritable garden on a plate. The addition of a red onion adds a delightful kick, while the hint of Italian seasoning and a touch of red pepper flakes bring everything together with a subtle warmth.

The best part? This salad is incredibly easy and quick to prepare. In just 20 minutes, you can have a dish that serves 8, making it perfect for family dinners, potlucks, or even as a starter for your next gathering. With a caloric content of about 121 kcal per serving, it's a guilt-free indulgence.

Whether you're a vegetarian, vegan, gluten-free, or dairy-free eater, or simply someone who loves a good, hearty salad, this Chunky Vegetable Salad is sure to become a staple in your recipe collection. Its versatility as a side dish, antipasti, starter, or snack adds to its charm, making it a versatile choice for any occasion. So why wait? Dive into the freshness and enjoy the vibrant flavors of this Chunky Vegetable Salad today!

Ingredients

  • cups broccoli florets 
  • large carrots cut into 1/2-inch slices on the diagonal
  • cups cauliflower florets 
  • cups cherry tomatoes 
  • pinch pepper red crushed
  • teaspoons parsley fresh chopped
  • clove garlic finely minced
  • 0.5 teaspoon ground mustard 
  • teaspoon seasoning italian
  • 0.3 cup olive oil 
  •  onion red cut into thin wedges
  • tablespoons red wine vinegar 
  • servings salt and pepper 
  • 0.5 teaspoon sugar 
  • tablespoon citrus champagne vinegar 
  •  bell pepper yellow seeded cut into large dice

Equipment

  • bowl
  • whisk
  • pot

Directions

  1. Bring a large pot of water to a boil. Make dressing: In a bowl, whisk together all ingredients except oil, salt and pepper.
  2. Whisking constantly, slowly drizzle in oil. Season with salt and pepper.
  3. Add carrots, broccoli and cauliflower to boiling water and cook until just tender, about 4 minutes.
  4. Drain and rinse under cold water.
  5. In a large salad bowl, toss cooked vegetables, bell pepper, onion and cherry tomatoes with dressing. Cover and chill for at least 30 minutes. Toss again just before serving.

Nutrition Facts

Calories121kcal
Protein6.36%
Fat66.01%
Carbs27.63%

Properties

Glycemic Index
34.37
Glycemic Load
1.6
Inflammation Score
-9
Nutrition Score
12.853043328161%

Flavonoids

Apigenin
0.07mg
Luteolin
0.39mg
Isorhamnetin
0.69mg
Kaempferol
2.01mg
Myricetin
0.07mg
Quercetin
4.13mg

Nutrients percent of daily need

Calories:121.08kcal
6.05%
Fat:9.34g
14.38%
Saturated Fat:1.33g
8.31%
Carbohydrates:8.8g
2.93%
Net Carbohydrates:6.44g
2.34%
Sugar:3.5g
3.89%
Cholesterol:0mg
0%
Sodium:227.16mg
9.88%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.03g
4.05%
Vitamin C:70.4mg
85.34%
Vitamin A:3371.13IU
67.42%
Vitamin K:37.96µg
36.15%
Vitamin E:1.88mg
12.54%
Folate:44.17µg
11.04%
Manganese:0.21mg
10.58%
Potassium:345.34mg
9.87%
Vitamin B6:0.19mg
9.48%
Fiber:2.36g
9.43%
Phosphorus:52.78mg
5.28%
Iron:0.87mg
4.82%
Magnesium:18.69mg
4.67%
Vitamin B1:0.07mg
4.45%
Vitamin B5:0.44mg
4.42%
Copper:0.08mg
4.13%
Vitamin B2:0.07mg
4.11%
Vitamin B3:0.82mg
4.09%
Calcium:36.66mg
3.67%
Zinc:0.33mg
2.18%
Selenium:1.37µg
1.95%
Source:My Recipes