Super Vegetable Salad

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Super Vegetable Salad
45 min.
4
320kcal

Suggestions


Craving a dish that's as vibrant and satisfying as it is good for you? Look no further than this Super Vegetable Salad! This isn't your run-of-the-mill salad – it's a powerhouse of nutrients and flavor, earning a perfect health score of 100!

Imagine tender-crisp broccoli, sweet carrots, and bursting cherry tomatoes, all mingling with the freshness of green beans and a medley of herbs. The secret weapon? Crispy, golden tofu slices, coated in a savory cornmeal blend, adding a delightful textural contrast and a boost of protein.

Whether you're a dedicated vegetarian, a committed vegan, or simply someone seeking a gluten-free and dairy-free option, this salad caters to all dietary needs. Ready in just 45 minutes, it's perfect for a quick weeknight meal, a satisfying lunch, or a substantial side dish to impress your guests. With only 320 calories per serving, it's a deliciously guilt-free way to nourish your body from the inside out. So grab your favorite veggies and let's get cooking!

Ingredients

  • large broccoli florets 
  •  carrots 
  • cups cherry tomatoes 
  • 0.7 cup cornmeal 
  • 0.3 cup herbs fresh assorted chopped
  • 12  green beans cut into 1-inch pieces
  • head lettuce (Paul likes romaine)
  • tablespoons olive oil extra-virgin divided
  • tablespoon red-wine vinegar 
  •  scallions finely chopped
  • ounces spicy tofu cut into 8 slices

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • whisk
  • roasting pan

Directions

  1. Preheat oven to 40
  2. In small roasting pan, roast cherry tomatoes 10 minutes.
  3. In saucepan, steam broccoli, beans, and carrots over 1 inch boiling water (15 minutes, or until tender).
  4. Arrange lettuce leaves and scallions on 4 plates. In small bowl, whisk 2 TBSP oil with vinegar, mustard, and syrup.
  5. In shallow bowl, combine cornmeal and herbs. In large skillet, heat remaining 1 TBSP oil. Dip tofu in cornmeal and saut until golden.
  6. Top salad with vegetables, tomatoes, and tofu; drizzle with dressing.

Nutrition Facts

Calories320kcal
Protein14.81%
Fat42.15%
Carbs43.04%

Properties

Glycemic Index
68.08
Glycemic Load
13.24
Inflammation Score
-10
Nutrition Score
26.885217272717%

Flavonoids

Apigenin
8.09mg
Luteolin
0.26mg
Kaempferol
1.01mg
Myricetin
0.61mg
Quercetin
5.98mg

Nutrients percent of daily need

Calories:320.25kcal
16.01%
Fat:15.64g
24.07%
Saturated Fat:2.16g
13.48%
Carbohydrates:35.94g
11.98%
Net Carbohydrates:27g
9.82%
Sugar:7.62g
8.46%
Cholesterol:0mg
0%
Sodium:57.23mg
2.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.37g
24.74%
Vitamin A:19843.82IU
396.88%
Vitamin K:269.58µg
256.74%
Folate:264.27µg
66.07%
Vitamin C:49.61mg
60.13%
Fiber:8.94g
35.77%
Manganese:0.65mg
32.42%
Potassium:921.17mg
26.32%
Iron:4.6mg
25.55%
Vitamin B6:0.45mg
22.46%
Vitamin E:2.85mg
19%
Vitamin B1:0.28mg
18.67%
Magnesium:73.67mg
18.42%
Calcium:177.29mg
17.73%
Phosphorus:166.06mg
16.61%
Copper:0.27mg
13.28%
Vitamin B2:0.21mg
12.32%
Vitamin B3:2.31mg
11.54%
Zinc:1.56mg
10.41%
Vitamin B5:0.71mg
7.13%
Selenium:3.17µg
4.53%
Source:My Recipes