Hearty Layer Salad

Vegetarian
Gluten Free
Health score
14%
Hearty Layer Salad
20 min.
10
197kcal

Suggestions

This Hearty Layer Salad is a delicious and healthy dish that's perfect for any occasion. With a variety of fresh vegetables, beans, and a tangy dressing, it's a flavorful and nutritious option that will leave you feeling satisfied. This salad is a great way to get your daily dose of veggies, and it's also gluten-free and vegetarian-friendly! The best part? It only takes 20 minutes to prepare. So, whether you're looking for a quick and easy side dish or a tasty snack, this Hearty Layer Salad is a perfect choice. The combination of flavors and textures will tantalize your taste buds, and you'll feel good knowing you're fueling your body with wholesome ingredients. Don't forget to top it off with the creamy dressing for an extra burst of flavor. Go ahead and give it a try – your taste buds will thank you!

This salad is a feast for the eyes and the palate. It's a wonderful way to showcase the season's freshest produce. The avocado adds a creamy texture and healthy fats, while the garbanzo beans provide a satisfying protein boost. The cherry tomatoes and cucumber bring a refreshing crunch, and the mushrooms lend an earthy flavor. Don't forget the hard-boiled eggs for a hit of protein and the lemon juice for a tangy twist. The mixed salad greens form the perfect base, and the red onion adds a subtle kick. Toasted walnut pieces provide a delightful crunch and a boost of healthy fats. This salad truly has it all!

Ingredients

  • large avocado ripe peeled sliced
  • 15 ounces garbanzo beans rinsed drained canned
  • 0.1 teaspoon ground pepper 
  • cup cherry tomatoes halved
  • small cucumber thinly sliced
  • cup mushrooms fresh sliced
  • cup mushrooms fresh sliced
  •  garlic clove minced
  • 0.5 teaspoon ground cumin 
  •  hardboiled eggs sliced
  • tablespoons juice of lemon 
  • cups the salad mixed
  • cup onion red separated thinly sliced cut in half and
  • 0.3 teaspoon salt 
  • ounces cream sour
  • 0.5 cup walnut pieces toasted chopped

Equipment

  • bowl
  • blender

Directions

  1. In a large glass bowl, layer the first eight ingredients. In a blender, combine the dressing ingredients; cover and process until smooth.
  2. Serve with the salad.

Nutrition Facts

Calories197kcal
Protein13.86%
Fat59.64%
Carbs26.5%

Properties

Glycemic Index
27.33
Glycemic Load
2.35
Inflammation Score
-6
Nutrition Score
11.415217391304%

Flavonoids

Cyanidin
0.22mg
Epicatechin
0.07mg
Epigallocatechin 3-gallate
0.03mg
Eriodictyol
0.15mg
Hesperetin
0.43mg
Naringenin
0.04mg
Isorhamnetin
0.8mg
Kaempferol
0.11mg
Myricetin
0.02mg
Quercetin
3.37mg

Nutrients percent of daily need

Calories:197.05kcal
9.85%
Fat:13.77g
21.18%
Saturated Fat:3.68g
23.01%
Carbohydrates:13.77g
4.59%
Net Carbohydrates:9.44g
3.43%
Sugar:2.96g
3.29%
Cholesterol:69.33mg
23.11%
Sodium:213.61mg
9.29%
Protein:7.2g
14.39%
Manganese:0.69mg
34.45%
Vitamin B6:0.4mg
19.99%
Vitamin C:14.77mg
17.9%
Fiber:4.33g
17.31%
Copper:0.31mg
15.36%
Vitamin B2:0.26mg
15.22%
Folate:60.59µg
15.15%
Phosphorus:147.48mg
14.75%
Selenium:8.82µg
12.61%
Vitamin A:625.29IU
12.51%
Potassium:419.23mg
11.98%
Vitamin B5:1.13mg
11.26%
Magnesium:40.26mg
10.07%
Iron:1.5mg
8.31%
Vitamin B3:1.44mg
7.22%
Zinc:1.07mg
7.16%
Vitamin B1:0.1mg
6.96%
Calcium:66.93mg
6.69%
Vitamin K:6.42µg
6.11%
Vitamin E:0.81mg
5.38%
Vitamin B12:0.22µg
3.7%
Vitamin D:0.37µg
2.46%