cherry image
Winter Vegetable Salad⏱ 45 min total
Recipes

Winter Vegetable Salad

Per 1 serving · 197 g · 14 ingredients

Calories
104
5%
of a 2,000 cal day
  • Protein
    4.7g
    17% of calories
  • Carbs
    17g
    59% of calories
  • Fat
    3g
    24% of calories
Portion
  • ✓ Low fat

At a glance

One serving of Winter Vegetable Salad (197 g) has 104 calories, with 4.7 g of protein, 17 g of carbohydrates and 3 g of fat. Most of its energy comes from carbs (59% of calories). It is high in Vitamin A (36% DV), Vitamin C (94% DV) and Vitamin K (89% DV).

Per 100 g
53cal
very low energy density
Protein per 100 cal
4.5g
Net carbs
12g
carbs minus fiber
Fiber
4.7g
7.3 g sugar

High in

20%+ of the daily value

  • Vitamin A36%
  • Vitamin C94%
  • Vitamin K89%
  • Vitamin B620%
  • Folate (B9)22%

Good source of

10–19% of the daily value

  • Dietary fiber17%
  • Thiamine11%
  • Riboflavin (B2)12%
  • Pantothenic acid18%
  • Iron19%
  • Potassium11%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 30 min
  1. 1

    Fill a large pot two-thirds full with generously salted water and bring to a boil.

  2. 2

    Prepare an ice bath in a large bowl with ice and water, and place a colander in your sink or over a large bowl.

  3. 3

    Once the water is boiling, add the cauliflower florets, cover, and when it returns to a boil, cook for two minutes. Remove the cauliflower to the ice bath using a spider strainer. Keep the flame on high and bring the water back to a boil.

  4. 4

    Add the broccoli florets, cover, and cook for one minute after the water returns to a boil.

  5. 5

    While the broccoli is cooking, remove cauliflower from the ice bath into a strainer. Then place broccoli into the same ice bath (add more ice if needed to keep the water extremely cold).

  6. 6

    Bring the water back to a boil and add carrot strips. Cover and cook for one to two minutes depending on thickness.

  7. 7

    While carrots are cooking, remove broccoli from ice bath to strainer with cauliflower. When carrots are done, remove to the ice bath. Add frozen peas and remove immediately to the ice bath.

  8. 8

    Strain the carrots and peas and pour into colander to drain with the other vegetables. Remove water from the heat and discard.

  9. 9

    Let the vegetables drain very well. To further dry, roll the broccoli and cauliflower in paper towels to remove any last moisture. Transfer vegetables to a large mixing bowl.

  10. 10

    In a medium bowl, mix the remaining ingredients and add to the large bowl with the vegetables. Gently mix to combine.

  11. 11

    The flavors of this dish improve if stored overnight, however it can be served right after preparing. Enjoy!

Vitamins & minerals

Amounts for 1 serving (197 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A323 μg
36%
Vitamin C84 mg
94%
Vitamin D0 μg
0%
Vitamin E1 mg
6%
Vitamin K106 μg
89%
Thiamine0.1 mg
11%
Riboflavin (B2)0.2 mg
12%
Niacin1 mg
8%
Vitamin B60.3 mg
20%
Folate (B9)87 μg
22%
Vitamin B120 μg
2%
Pantothenic acid1 mg
18%
Choline48 mg
9%

Minerals

NutrientAmount% Daily Value
Calcium85 mg
8%
Iron2 mg
19%
Potassium526 mg
11%
Magnesium38 mg
9%
Phosphorus113 mg
16%
Zinc1 mg
7%
Copper0.1 mg
9%
Manganese0.4 mg
17%
Selenium6 μg
10%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene1,130 μg—
Arginine0.3 g—
Aspartic acid0.5 g—
Beta carotene3,161 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid1 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0.1 g—
Leucine0.3 g—
Lycopene0.3 μg—
Lysine0.3 g—
Maltose0.2 g—
Methionine0.1 g—
Monounsaturated fats1 g—
Phenylalanine0.2 g—
Polyunsaturated fats1 g—
Proline0.2 g—
Retinol11 μg—
Serine0.2 g—
Starch1 g—
Sucrose2 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0.1 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 104 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 20min
    Walking (3.5 mph)
  • 12min
    Cycling (moderate)
  • 9min
    Running (6 mph)
  • 15min
    Swimming laps

Common questions

How many calories are in Winter Vegetable Salad?

One serving of Winter Vegetable Salad (1 serving) has 104 calories, which works out to 53 calories per 100 g. That is about 5.2% of a 2,000-calorie day.

Is Winter Vegetable Salad high in protein?

Not especially. It has 4.7 g of protein per serving, and protein supplies 17% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Winter Vegetable Salad keto-friendly?

It is hard to fit into a strict keto diet. One serving has 12 g of net carbs and 59% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Winter Vegetable Salad?

449 mg per serving.

How much sugar is in Winter Vegetable Salad?

7.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

More recipes

View all