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>>

  • Crawfish Stew: Part 2

    Crawfish Stew: Part 2

    Tuesday, February 13 2018 9:04 AM EST2018-02-13 14:04:16 GMT

    KOAM’s Tawnya Bach helps New Orleans native Tracy Smith put the finishing touches on her grandmother’s Crawfish Stew.   If you missed the recipe or Part 1 click here. Tracy’s family traditionally serves their Crawfish Stew over rice and with peas and sweet cornbread. SWEET CORNBREAD Ingredients: 1 pkg jiffy cornbread mix ¾ cup sugar ½ tsp vanilla 1 egg 1/3 cup milk Directions: Mix all ingredients. Let rest for five minutes....

    More >>

    KOAM’s Tawnya Bach helps New Orleans native Tracy Smith put the finishing touches on her grandmother’s Crawfish Stew.   If you missed the recipe or Part 1 click here. Tracy’s family traditionally serves their Crawfish Stew over rice and with peas and sweet cornbread. SWEET CORNBREAD Ingredients: 1 pkg jiffy cornbread mix ¾ cup sugar ½ tsp vanilla 1 egg 1/3 cup milk Directions: Mix all ingredients. Let rest for five minutes....

    More >>
  • Crawfish Stew: Part 1

    Crawfish Stew: Part 1

    Wednesday, February 14 2018 1:31 PM EST2018-02-14 18:31:20 GMT

    The KOAM Morning News is Celebrating Mardi Gras…. and “Fat Tuesday” in style with New Orleans transplant, Tracy Smith, and her family’s recipe for Crawfish Stew! Tracy says this recipe also works great after you make a traditional boil – using up all your leftover shrimp, crawfish and sausage. TRACY’S GRANDMA’S CRAWFISH STEW Ingredients: 1 med yellow onion, diced 1 green bell pepper, diced 1 cup fresh parsley 1 garlic clove, minced...

    More >>

    The KOAM Morning News is Celebrating Mardi Gras…. and “Fat Tuesday” in style with New Orleans transplant, Tracy Smith, and her family’s recipe for Crawfish Stew! Tracy says this recipe also works great after you make a traditional boil – using up all your leftover shrimp, crawfish and sausage. TRACY’S GRANDMA’S CRAWFISH STEW Ingredients: 1 med yellow onion, diced 1 green bell pepper, diced 1 cup fresh parsley 1 garlic clove, minced...

    More >>
  • Joplin Business Expo 2018

    Joplin Business Expo 2018

    Monday, January 22 2018 8:43 AM EST2018-01-22 13:43:18 GMT
    Joplin’s Business Expo 2018 opens to the public this Wednesday! KOAM’S Michael Hayslip sits down to with Freeman Hospital CEO Paula Baker and Business Expo Committee Chair Reggie Powers to find out what’s new at this year’s big event.  Admission to the Business Expo at Downstream Casino is $5 and free for children 5 & under.More >>
    Joplin’s Business Expo 2018 opens to the public this Wednesday! KOAM’S Michael Hayslip sits down to with Freeman Hospital CEO Paula Baker and Business Expo Committee Chair Reggie Powers to find out what’s new at this year’s big event.  Admission to the Business Expo at Downstream Casino is $5 and free for children 5 & under.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.