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Quick Vegetable Bean Salad

Quick Vegetable Bean Salad
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WebMD Recipe

One serving of this quick salad gives you a dose of alpha- and beta-carotene, folic acid, vitamin C, fiber, and plant omega-3 fatty acids from the canola oil. If you want to make this more of a meal and you want to add fish omega-3 fatty acids and some protein into the picture, stir in a can of albacore tuna.

Ingredients
Prep: 10 minutes | Cook: 10 minutes | Total Time: 20 minutes
  • 3 cups
    baby carrots, diced, or thinly sliced carrots
  • 3 cups
    broccoli florets, cut into bite-sized pieces
  • 1 15-ounce can
    kidney beans, drained and rinsed well
  • 1/2 cup
    mild onion, finely chopped (use less if desired)
  • 1/2 cup
    less-fat bottled vinaigrette made with canola or olive oil
  • 1 6-ounce can
    albacore tuna canned in water, optional
Instructions
  1. Add carrot pieces to microwave-safe covered dish with 1/4 cup water and cook on HIGH about 3-5 minutes (or until just barely tender). Drain well and add to medium-sized serving bowl.
  2. Add broccoli pieces to microwave-safe covered dish with 1/4 cup water and cook on HIGH about 3-5 minutes (or until just barely tender). Drain well and add to medium-sized serving bowl.
  3. Add beans, chopped onion, and vinaigrette (and tuna if desired) to serving bowl and toss well to blend.
Nutritional Information

Makes: 8 servings
  • Calories110
  • Protein5 g
  • Carbohydrates19 g
    • Dietary fiber7 g
  • Fat2.5 g
    • Saturated fat0 g
  • Cholesterol0 mg
  • Sodium310
  • Calories from Fat20%
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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