Creamy Garden Salad

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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 123.1
  • Total Fat: 1.7 g
  • Cholesterol: 3.7 mg
  • Sodium: 185.2 mg
  • Total Carbs: 21.2 g
  • Dietary Fiber: 3.9 g
  • Protein: 7.0 g

View full nutritional breakdown of Creamy Garden Salad calories by ingredient


Introduction

Delicious dish that serves as a hearty side dish or meatless main-dish. Quick to prepare, is popular at pot lucks. You can substitute fresh veggies when available. All the ingredients are probably already on your shelf, so it's great when company drops in. Even veggie-haters will eat this! Delicious dish that serves as a hearty side dish or meatless main-dish. Quick to prepare, is popular at pot lucks. You can substitute fresh veggies when available. All the ingredients are probably already on your shelf, so it's great when company drops in. Even veggie-haters will eat this!
Number of Servings: 6

Ingredients

    1 package frozen mixed vegetables, 10 oz. (or substitute fresh veggies in season)
    1 tsp garlic powder
    1/2 cup chopped onion (or 2 TBSP dehydrated onion)
    1 can chick peas, drained (garbanzo beans)
    1 1/2 cups plain yogurt, low-fat

Tips

This recipe has endless variations by changing the mix of vegetables and the kind of beans. Try California mix veggies, Italian mix, your own mix. Change the beans to kidney beans, pinto beans, soy beans (edamame). If you use frozen edamame for variety, add it before cooking. You can add a TBSP of mayo to the yogurt if you need more fats in your diet or add a can of sliced black olives (or green olives).


Directions

Place frozen vegetables, onion and garlic powder in a pan and cook to desired tenderness. I do this in the microwave and serve in the same dish that I cook in. If you like extra crunchy veggies, just defrost them (sprinkle the onion with a dash of vinegar to tone it down if you just defrost the veggies).

Add the drained chick peas or beans and let the veggies cool. Add yogurt and toss until all the veggies are well-coated. Chill until time to serve.

Serving Size: 1/2 cup

Number of Servings: 6

Recipe submitted by SparkPeople user SAINTBETH.