Five-Layer Salad

Vegetarian
Gluten Free
Health score
15%
Five-Layer Salad
25 min.
4
116kcal

Suggestions


Looking for a vibrant and refreshing dish that’s perfect for any occasion? Look no further than this delightful Five-Layer Salad! Bursting with color and flavor, this vegetarian and gluten-free salad is not only a feast for the eyes but also a healthy addition to your meal repertoire. With just 25 minutes of prep time, you can whip up a delicious side dish that serves four, making it ideal for family gatherings, picnics, or even a light snack.

This salad features a delightful combination of sweet peas, crunchy coleslaw mix, and juicy cherry tomatoes, all layered to create a stunning presentation. The creamy dressing, made from plain fat-free yogurt and reduced-fat mayonnaise, adds a tangy richness that perfectly complements the fresh vegetables. Plus, with only 116 calories per serving, you can indulge without the guilt!

Whether you’re looking to impress guests at a dinner party or simply want to enjoy a nutritious meal at home, this Five-Layer Salad is sure to be a hit. Its versatility allows it to shine as a side dish, antipasti, or even a starter. So grab your ingredients and get ready to enjoy a deliciously satisfying salad that’s as good for your taste buds as it is for your health!

Ingredients

  • cup peas sweet frozen
  • tablespoon water 
  • 0.3 cup yogurt plain fat-free
  • 0.3 cup mayonnaise reduced-fat (do not use salad dressing)
  • tablespoon apple cider vinegar 
  • teaspoons sugar 
  • 0.5 teaspoon salt 
  • cups coleslaw mix shredded (from 16-oz bag) ( cabbage and carrots)
  • cup carrots shredded (2 medium)
  • cup cherry tomatoes halved

Equipment

  • bowl
  • plastic wrap
  • microwave

Directions

  1. In small microwavable bowl, place peas and water. Cover with microwavable plastic wrap, folding back one edge 1/4 inch to vent steam. Microwave on High 4 to 6 minutes, stirring after 2 minutes, until tender; drain.
  2. Let stand until cool.
  3. Meanwhile, in small bowl, mix yogurt, mayonnaise, vinegar, sugar and salt.
  4. In 1 1/2- or 2-quart glass bowl, layer coleslaw mix, carrots, tomatoes and peas.
  5. Spread mayonnaise mixture over top. Refrigerate 15 minutes. Toss gently before serving.

Nutrition Facts

Calories116kcal
Protein15.02%
Fat25.98%
Carbs59%

Properties

Glycemic Index
61.31
Glycemic Load
4.59
Inflammation Score
-10
Nutrition Score
16.194347713305%

Flavonoids

Apigenin
0.04mg
Luteolin
0.09mg
Kaempferol
0.17mg
Myricetin
0.02mg
Quercetin
0.47mg

Nutrients percent of daily need

Calories:115.55kcal
5.78%
Fat:3.47g
5.33%
Saturated Fat:0.57g
3.54%
Carbohydrates:17.71g
5.9%
Net Carbohydrates:13.18g
4.79%
Sugar:10.26g
11.4%
Cholesterol:2.65mg
0.88%
Sodium:460.02mg
20%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.51g
9.02%
Vitamin A:5868.06IU
117.36%
Vitamin K:61.72µg
58.78%
Vitamin C:44.28mg
53.67%
Fiber:4.54g
18.14%
Manganese:0.33mg
16.48%
Folate:60.07µg
15.02%
Potassium:420.55mg
12.02%
Vitamin B1:0.17mg
11.59%
Phosphorus:108.88mg
10.89%
Vitamin B6:0.21mg
10.55%
Calcium:86.76mg
8.68%
Vitamin B2:0.14mg
8.46%
Magnesium:29.85mg
7.46%
Vitamin B3:1.42mg
7.1%
Iron:1.18mg
6.54%
Copper:0.12mg
6.15%
Zinc:0.88mg
5.89%
Vitamin E:0.85mg
5.68%
Vitamin B5:0.42mg
4.23%
Selenium:2.14µg
3.06%
Vitamin B12:0.12µg
2.08%