Vegetarian Southwest Salad
Nutritional Info
- Servings Per Recipe: 1
- Amount Per Serving
- Calories: 340.8
- Total Fat: 16.4 g
- Cholesterol: 0.0 mg
- Sodium: 307.4 mg
- Total Carbs: 45.0 g
- Dietary Fiber: 13.1 g
- Protein: 9.0 g
View full nutritional breakdown of Vegetarian Southwest Salad calories by ingredient
Introduction
This is my go-to weeknight dinner (also works as a nutritious lunch) after a long day at work. Feel free to add or subtract veggies: sliced or grated carrots, chopped tomatoes, sliced green peppers, or sliced radishes, for example, would work well here. Whatever you like.Many times I'll keep this meal vegetarian and eat it along with a slice of crusty bread. Other times I'll add a small portion of canned tuna (I love love love Genova brand packed in olive oil), or canned sardines, or a handful of cooked shrimp, or a couple of cut-up chicken tenders.
If you're super tired or otherwise don't feel like making the dressing from scratch, I recommend Newman's Own Light Honey Mustard. 2 tbsp will cost you only 70 calories, the ingredient list is free or weirdness and MSG, and it's nearly as delicious as the real thing.
This is a hearty salad packed with fiber, vitamins, protein and healthy fat. Enjoy! This is my go-to weeknight dinner (also works as a nutritious lunch) after a long day at work. Feel free to add or subtract veggies: sliced or grated carrots, chopped tomatoes, sliced green peppers, or sliced radishes, for example, would work well here. Whatever you like.
Many times I'll keep this meal vegetarian and eat it along with a slice of crusty bread. Other times I'll add a small portion of canned tuna (I love love love Genova brand packed in olive oil), or canned sardines, or a handful of cooked shrimp, or a couple of cut-up chicken tenders.
If you're super tired or otherwise don't feel like making the dressing from scratch, I recommend Newman's Own Light Honey Mustard. 2 tbsp will cost you only 70 calories, the ingredient list is free or weirdness and MSG, and it's nearly as delicious as the real thing.
This is a hearty salad packed with fiber, vitamins, protein and healthy fat. Enjoy!
Number of Servings: 1
Ingredients
-
for salad:
• bagged baby lettuce mix
• about 1/3 cup or 50 grams canned black beans, drained and rinsed
• about 1/3 cup or 50 grams frozen corn, thawed or nuked
• about 1/2 Hass avocado, roughly 60 grams
• cilantro to taste (I like lots!)
for dressing:
• 1/2 tsp olive oil
• quick glug balsamic vinegar
• 1 tsp honey
• 1 tsp spicy or dijon mustard (I like Mr. Mustard)
• a few dashes chili powder
• a squirt of two of fresh lemon juice
• salt and pepper to taste
Directions
1. In a small bowl, combine olive oil, balsamic vinegar, honey, spicy mustard, chili powder, a squirt of lemon juice, salt and pepper. Beat with a fork to emulsify and refrigerate bowl to keep ingredients from separating.
2. Throw the lettuce (I like bagged organic fresh herb mixes) into a big salad bowl.
3. Cut avocado in half lengthwise, along the pit. Twist the two cut halves to separate. Store the half with the pit attached in a plastic baggie (use within a day or two). On the other half, make knife cuts in a grid pattern (length- and width-wise) along the avocado meat. Scrape them out into the salad bowl.
4. This next step is optional. I like to sautée the beans and corn in a small pan with a tiny bit of olive oil and a small sliced garlic clove, and add them to the salad last, once they've cooled a bit. But you can just toss in room-temperature beans (from a can, drained and rinsed in cold water) and cooled nuked corn, and it's just as yummy.
5. Rip cilantro leaves from stems, rinse and pat dry with a paper towel. Throw them into the salad bowl.
6. Remove your dressing from the fridge. Coat the salad with the dressing, and toss everything together.
7. Eat and enjoy!
Number of Servings: 1
Recipe submitted by SparkPeople user KATPOWAH.
2. Throw the lettuce (I like bagged organic fresh herb mixes) into a big salad bowl.
3. Cut avocado in half lengthwise, along the pit. Twist the two cut halves to separate. Store the half with the pit attached in a plastic baggie (use within a day or two). On the other half, make knife cuts in a grid pattern (length- and width-wise) along the avocado meat. Scrape them out into the salad bowl.
4. This next step is optional. I like to sautée the beans and corn in a small pan with a tiny bit of olive oil and a small sliced garlic clove, and add them to the salad last, once they've cooled a bit. But you can just toss in room-temperature beans (from a can, drained and rinsed in cold water) and cooled nuked corn, and it's just as yummy.
5. Rip cilantro leaves from stems, rinse and pat dry with a paper towel. Throw them into the salad bowl.
6. Remove your dressing from the fridge. Coat the salad with the dressing, and toss everything together.
7. Eat and enjoy!
Number of Servings: 1
Recipe submitted by SparkPeople user KATPOWAH.