Quantcast

Rainbow Vegetable Salad - KOAM TV 7

Rainbow Vegetable Salad


 

This all-vegetable salad is a refreshing and colorful mixture of bell peppers and beans in balsamic vinaigrette. It packs in the antioxidants (vitamins A and C) for your heart, eyes, skin and overall good health.

Makes 10 cups (15 servings, 2/3 cup per serving)

Ingredients

2 1/2 cups shelled edamame, thawed and lightly steamed
1 can (15 ounces) cannellini beans, rinsed and drained
1 each very large green, orange, yellow and red bell pepper, seeded and diced
1 1/3 cups red onion, diced
2/3 cup Italian flat leaf parsley, finely chopped
4 tablespoons olive oil
6 tablespoons balsamic vinegar
1/2 teaspoons kosher salt

Directions

1.  In a large bowl, combine edamame, cannellini beans, bell peppers and red onion.

2. Stir in Italian parsley.

3. Whisk olive oil, vinegar and salt together in a small bowl; lightly stir into salad mixture.

4. Cover and refrigerate several hours before serving to allow flavors to blend.

Nutrition information (per serving)
Calories: 130
Protein: 6g (19%)
Carbohydrate: 14g (43%)
Fat: 5.5g (38%)
Saturated Fat: 0.5 g
Cholesterol: 0mg
Sodium: 200mg
Calcium: 69mg
Iron: 1.6 mg
Vitamin A: 1150 IU
Vitamin C: 101mg
Fiber: 4g

Kim Galeaz is an Indianapolis-based Registered Dietitian and owner of Galeaz Food & Nutrition Communications. As a freelance culinary-nutrition consultant, she has worked with many companies, including The Coca-Cola Company, The Kroger Company and Weider Publications, to help position and promote smart and healthy food, beverage and lifestyle choices.

 

  • Recipes from the KOAM Morning NewsAll RecipesMore>>

  • Soy Lady: Cool Crunchy Soy Wrap

    Soy Lady: Cool Crunchy Soy Wrap

    Tuesday, April 17 2018 9:22 AM EDT2018-04-17 13:22:55 GMT

    Cool Crunchy Soy Wrap Ingredients:  1 cup frozen shelled edamame, cooked and cooled 1 cup frozen baby white and gold corn, cooked and cooled 1 cup soy veggie crumbles, cooked and cooled ¼ cup chopped green onions ¼ cup chopped red pepper 1 cup creamy Italian salad dressing ½ cup roasted salted soy nuts Leaf Lettuce or flour tortillas Directions: Combine in large bowl edamame, corn, veggie crumbles, green onions, red pepper and Italian salad dr...

    More >>

    Cool Crunchy Soy Wrap Ingredients:  1 cup frozen shelled edamame, cooked and cooled 1 cup frozen baby white and gold corn, cooked and cooled 1 cup soy veggie crumbles, cooked and cooled ¼ cup chopped green onions ¼ cup chopped red pepper 1 cup creamy Italian salad dressing ½ cup roasted salted soy nuts Leaf Lettuce or flour tortillas Directions: Combine in large bowl edamame, corn, veggie crumbles, green onions, red pepper and Italian salad dr...

    More >>
  • Pittsburg Farmer's Market: Veggie Pizza (Part 2)

    Pittsburg Farmer's Market: Veggie Pizza (Part 2)

    Tuesday, April 10 2018 9:05 AM EDT2018-04-10 13:05:54 GMT

    Nutrition Facts Serves 16  (Amount Per Serving)              (% Daily Value) Calories                                             244 Total Fat           &...

    More >>

    Nutrition Facts Serves 16  (Amount Per Serving)              (% Daily Value) Calories                                             244 Total Fat           &...

    More >>
  • Pittsburg Farmer's Market: Veggie Pizza (Part 1)

    Pittsburg Farmer's Market: Veggie Pizza (Part 1)

    Tuesday, April 10 2018 8:35 AM EDT2018-04-10 12:35:05 GMT

    Veggie Pizza Prep Time 10 minutes Cook Time 2 hours Total Time 2 hours 10 minutes Servings 16 servings Calories 244 kcal Ingredients 2 packages refrigerated crescent rolls 2 (8 ounce) packages cream cheese softened 1 cup mayonnaise 1 packet dry Ranch dressing mix or make it from scratch 1 cup chopped broccoli 1 cup chopped cauliflower 1 cup chopped or shredded carrots 1 cup shredded cheddar cheese ¼ cup each additional chopped vegetables such as bell pepper,...

    More >>

    Veggie Pizza Prep Time 10 minutes Cook Time 2 hours Total Time 2 hours 10 minutes Servings 16 servings Calories 244 kcal Ingredients 2 packages refrigerated crescent rolls 2 (8 ounce) packages cream cheese softened 1 cup mayonnaise 1 packet dry Ranch dressing mix or make it from scratch 1 cup chopped broccoli 1 cup chopped cauliflower 1 cup chopped or shredded carrots 1 cup shredded cheddar cheese ¼ cup each additional chopped vegetables such as bell pepper,...

    More >>
*DISCLAIMER*: The information contained in or provided through this site section is intended for general consumer understanding and education only and is not intended to be and is not a substitute for professional advice. Use of this site section and any information contained on or provided through this site section is at your own risk and any information contained on or provided through this site section is provided on an "as is" basis without any representations or warranties.
Powered by Frankly

KOAM - Licensed to Pittsburg, Kansas
Send tips, ideas and press releases to: tips@koamtv.com
Send newsroom questions or comments to: comments@koamtv.com
Phone: (417) 624-0233 or (620) 231-0400
Web comments or questions: webmaster@koamtv.com
Newsroom Fax: (417) 624-3158

Powered by WorldNow All content © Copyright 2000 - 2018 KOAM. All Rights Reserved. For more information on this site, please read our Privacy Policy, and Terms of Service, and Ad Choices.