Boiled Vegetable Salad

Boiled Vegetable Salad

2 servings
Preparation 5 min
Cooking 10 min

200 calories per serving 


Ingredients

1 cup green/snap beans   100 g
1 potatoes, peeled and cut into chunks   200 g
1 carrots, cut into chunks   100 g
1 1/2 tbsp extra virgin olive oil   23 mL
2 tsp lemon juice, freshly squeezed   1/4 lemon
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Method

  1. Prepare the green beans and blanch them 7-8 min, until crisp-tender (al dente). Drain and shake out the water.
  2. Prepare the potatoes : steam them for 15 min. Set aside.
  3. Prepare the carrots : steam them for 15 min. Set aside.
  4. Cut vegetables into small diced, then place in a large bowl. In a small bowl, combine extra virgin oil and lemon juice. Pour on the vegetables, adjust the seasoning and serve.

Nutrition Facts Table

Nutrition Facts

per 1 serving (200g)

Amount

% DV*

* DV = Daily Value

Calories

200

Fat

11 g

16 %

Saturated 1.5 g
+ Trans 0 g

7 %

Cholesterol

0 mg

Sodium

35 mg

1 %

Carbohydrate

25 g

8 %

Fibre

4 g

16 %

Sugars

3 g

Protein

3 g

Vitamin A

100 %

Vitamin C

35 %

Calcium

4 %

Iron

6 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Copper, Fibre, Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin B2, Zinc
Good source of :
Folacin, Manganese, Potassium, Vitamin B6, Vitamin C, Vitamin E
Excellent source of :
Vitamin A, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Vegetables | Salads | Side dishes | Artery-healthy | Halal | Heart-healthy | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian

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