Crunchy Vegetable Salad

Gluten Free
Dairy Free
Very Healthy
Health score
94%
Crunchy Vegetable Salad
45 min.
8
343kcal

Suggestions

Ingredients

  • ounces beets 
  • 10  bibb lettuce leaves 
  • 0.1 teaspoon pepper black freshly ground
  • 0.3 teaspoon pepper black freshly ground
  • cup broccoli florets 
  • medium carrots peeled
  • cup cauliflower florets 
  •  habanero chiles dried
  • tablespoon dijon mustard 
  • teaspoons olive oil extravirgin
  • tablespoon thyme leaves fresh chopped
  • Dash ground ginger 
  • 0.5 cup cocktail sauce prepared
  • tablespoons juice of lemon fresh
  • 0.3 cup mayonnaise light
  • 10 small cabbage leaves red
  • tablespoons red wine vinegar 
  • 0.3 teaspoon salt 
  • 0.1 teaspoon sugar 
  • cup sweet potatoes and into cubed peeled ()
  • cups water 
  • cup yukon gold potatoes cubed peeled ()

Equipment

  • bowl
  • sauce pan
  • whisk
  • peeler

Directions

  1. To prepare salad, place potatoes in a medium saucepan; cover with water. Bring to a boil. Reduce heat; simmer 10 minutes or until tender.
  2. Drain; rinse with cold water.
  3. Drain.
  4. Place potatoes in a large bowl. Bring 4 cups water to a boil in a medium saucepan; add cauliflower and broccoli. Cook 1 minute or until crisp-tender.
  5. Drain; rinse with cold water.
  6. Drain.
  7. Add cauliflower mixture to potatoes. Using a vegetable peeler, scrape carrots from tip to stem to make long ribbons.
  8. Add carrot to potato mixture, tossing gently to combine. Leave root and 1-inch stem on beets; scrub with a brush.
  9. Place in a medium saucepan; cover with water. Bring to a boil. Cover, reduce heat, and simmer 25 minutes or until tender.
  10. Drain; rinse with cold water.
  11. Drain; cool. Trim off beet roots; rub off skins.
  12. Cut beets into 1/4-inch-thick slices. Arrange lettuce and cabbage leaves alternately on a large platter.
  13. To prepare vinaigrette, combine thyme and next 5 ingredients (thyme through 1/8 teaspoon black pepper), stirring with a whisk.
  14. Add oil, stirring well to combine; drizzle vinaigrette over lettuce. Spoon potato mixture over lettuce; top with beets.
  15. To prepare dipping sauce, place chiles in a spice or coffee grinder; process until finely ground.
  16. Place 1/8 to 1/4 teaspoon ground chile in a medium bowl (reserve remaining ground chile for another use).
  17. Add cocktail sauce and remaining ingredients, stirring well to combine.
  18. Serve with vegetables.

Nutrition Facts

Calories343kcal
Protein13.47%
Fat9.55%
Carbs76.98%

Properties

Glycemic Index
75.58
Glycemic Load
20.32
Inflammation Score
-10
Nutrition Score
42.479130413221%

Flavonoids

Cyanidin
1487.17mg
Delphinidin
0.71mg
Pelargonidin
0.14mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.45mg
Luteolin
1.35mg
Kaempferol
1.25mg
Myricetin
1.44mg
Quercetin
3.83mg

Nutrients percent of daily need

Calories:343.41kcal
17.17%
Fat:4.12g
6.34%
Saturated Fat:0.61g
3.82%
Carbohydrates:74.79g
24.93%
Net Carbohydrates:55.93g
20.34%
Sugar:36.49g
40.55%
Cholesterol:1.12mg
0.37%
Sodium:589.92mg
25.65%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.08g
26.16%
Vitamin C:449.31mg
544.62%
Vitamin A:16221.06IU
324.42%
Vitamin K:314.53µg
299.55%
Manganese:2.12mg
106.22%
Vitamin B6:1.79mg
89.34%
Fiber:18.86g
75.43%
Potassium:2265.26mg
64.72%
Folate:202.98µg
50.75%
Iron:7.06mg
39.2%
Vitamin B1:0.56mg
37.19%
Magnesium:148.25mg
37.06%
Calcium:368.07mg
36.81%
Vitamin B2:0.59mg
34.48%
Phosphorus:288.3mg
28.83%
Vitamin B3:4.15mg
20.74%
Vitamin B5:1.61mg
16.09%
Zinc:2.07mg
13.79%
Copper:0.27mg
13.49%
Vitamin E:1.56mg
10.39%
Selenium:6.1µg
8.71%
Source:My Recipes