Winter Vegetable Salad

Winter Vegetable Salad
Fat 18%Carbs 40%Protein 42%
Percent Calories

1 serving of winter vegetable salad contains 210 Calories. The macronutrient breakdown is 40% carbs, 18% fat, and 42% protein. This is a good source of protein (42% of your Daily Value), fiber (24% of your Daily Value), and potassium (19% of your Daily Value).

Makes
6 servings
Prep Time
15 minutes
Cook Time
30 minutes

Ingredients

Directions

  1. Fill a large pot 2/3 full with generously salted water and bring to a boil.
  2. Prepare an ice bath in a large bowl with ice and water, and place a colander in your sink or over a large bowl.
  3. Once the water is boiling, add the cauliflower, cover, and when it returns to a boil, cook for two minutes. Remove the cauliflower to the ice bath using a spider strainer. Keep the flame on high and bring the water back to a boil. Add the broccoli, cover, and cook for one minute after the water returns to a boil.
  4. While the broccoli is cooking, remove cauliflower from the ice bath into a strainer. Then place broccoli into the same ice bath (add more ice if needed to keep the water extremely cold). Bring the water back to a boil and add carrots. Cover and cook for one to two minutes depending on thickness.
  5. While carrots are cooking, remove broccoli from ice bath to strainer with cauliflower. When carrots are done, remove to the ice bath. Add frozen peas and remove immediately to the ice bath. Strain the carrots and peas and pour into colander to drain with the other vegetables. Remove water from the heat and discard.
  6. Let the four vegetables drain very well. To further dry, roll the broccoli and cauliflower in paper towels to remove any last moisture. Transfer vegetables to a large mixing bowl.
  7. In a medium bowl, mix the remaining ingredients and add to the large bowl with the vegetables. Gently mix to combine.
  8. The flavors of this dish improve if stored overnight, however it can be served right after preparing. Enjoy!

Nutrition Facts

For 1 serving of winter vegetable salad (363g)

NutrientValue%DV
Calories210
Fats5g 6%
Saturated fats2g 8%
Trans fats0g
Cholesterol36mg 12%
Sodium758mg 33%
Carbs23g 8%
Net carbs16g
Fiber7g 24%
Sugar10g
Protein23g
Calcium130mg 13%
Iron3mg 43%
Potassium914mg 19%
Vitamin D1μg 7%
Vitamins and Minerals
Alpha carotene1321μg
Beta carotene3771μg
Caffeine0mg
Choline100mg 18%
Copper0.1mg 16%
Fluoride18μg
Folate (B9)134μg 33%
Lycopene0.4μg
Magnesium73mg 17%
Manganese1mg 22%
Niacin10mg 65%
Pantothenic acid1mg 29%
Phosphorus277mg 40%
Retinol28μg
Riboflavin (B2)0.3mg 25%
Selenium68μg 123%
Theobromine0mg
Thiamine0.3mg 21%
Vitamin A IU7503IU
Vitamin A399μg 44%
Vitamin B122μg 92%
Vitamin B61mg 50%
Vitamin C125mg 139%
Vitamin D IU41IU
Vitamin D20μg
Vitamin D31μg
Vitamin E1mg 9%
Vitamin K145μg 121%
Zinc2mg 15%
Sugars
Sugar10g
Sucrose2g
Glucose2g
Fructose3g
Lactose0.1g
Maltose0.2g
Galactose0g
Starch1g
Fats
Saturated fats2g 8%
Monounsaturated fats1g
Polyunsaturated fats1g
Trans fats0g
Fatty Acids
Total omega 30.2g
Total omega 60g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0.2g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.3g
Glutamic acid3g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g

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