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Try the exciting new recipe from Day 1 of our upcoming 7-Day Meal Plan.

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Healthy Veggie Salad
A large salad meal with veggies and beans can carry you through the entire afternoon. This recipe is just a sample of what you can create yourself with your favorite ingredients.
Healthy Veggie Salad Prep and Cook Time: 10 minutes

Ingredients:
  • 4 cups mixed salad greens
  • 2 oz low-fat cheddar cheese
  • 1/2 cup cucumber slices
  • 1/2 cup tomato, diced
  • 1/2 cup sliced red bell pepper
  • 1/4 cup avocado, diced
  • 1 cup garbanzo beans
  • 1/2 cup crimini mushrooms
  • 3 TBS sunflower seeds
  • Dressing
  • 1 TBS extra virgin olive oil
  • 1 tsp lemon juice
  • salt and pepper to taste

Directions:

Combine all ingredients. Toss with olive oil and lemon juice. Add salt and pepper to taste. Serves 1

Nutritional Profile

Healthy Veggie Salad
1.00 serving
(558.85 grams)
Calories: 422

NutrientDRI/DV

 vitamin C191%

 copper86%





 folate54%



 fiber52%



 protein45%



 zinc39%



 iron29%

 calcium28%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Healthy Veggie Salad is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Healthy Veggie Salad
1.00 serving
558.85 grams
Calories: 422

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin C143.45 mg1918.2excellent
copper0.77 mg863.7excellent
phosphorus495.43 mg713.0very good
vitamin A573.71 mcg RAE642.7very good
manganese1.23 mg622.6very good
pantothenic acid2.90 mg582.5very good
vitamin B10.65 mg542.3very good
folate215.47 mcg542.3very good
vitamin B20.69 mg532.3very good
fiber12.98 g522.2very good
selenium28.16 mcg512.2very good
vitamin E7.11 mg (ATE)472.0good
protein22.36 g451.9good
magnesium176.23 mg441.9good
potassium1504.91 mg431.8good
zinc4.27 mg391.7good
vitamin B60.59 mg351.5good
vitamin B35.46 mg341.5good
iron5.14 mg291.2good
calcium283.29 mg281.2good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Healthy Veggie Salad

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