Pantry Vegetable Salad
Pantry Vegetable Salad is a diabetes-friendly dish loaded with fibre-rich vegetables and healthy fats, making it ideal for stabilizing blood sugar levels. With simple pantry staples like chickpeas, hearts of palm, and artichoke hearts, this quick and nutritious salad is perfect for any meal.
Servings: 3
Calories: 231.6kcal
Ingredients
- ½ cup hearts of palm canned
- ½ cup artichoke hearts canned
- ½ cup chickpeas canned, rinsed & drained
- 1 roasted red pepper sliced, jarred
- ¼ cup cucumber sliced
- ¼ cup red onion sliced
- ⅓ cup radicchio roughly chopped
- 2 cups mixed greens
- 1 tbsp olives kalamata
- 1 tbsp feta cheese crumbled (optional)
- 1 tbsp basil chopped (optional)
Dressing
- 2 tbsp olive oil
- ½ lemon juiced
- 1 tsp Dijon mustard
- ½ tsp dried oregano
- 1 pinch salt
- 1 pinch pepper
Instructions
- In a large bowl, combine the hearts of palm, artichoke hearts, chickpeas, roasted red peppers, cucumber, red onion, radicchio, and mixed greens.½ cup hearts of palm, ½ cup artichoke hearts, ½ cup chickpeas, 1 roasted red pepper, ¼ cup cucumber, ¼ cup red onion, ⅓ cup radicchio, 2 cups mixed greens
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, oregano, salt and black pepper.2 tbsp olive oil, ½ lemon, 1 tsp Dijon mustard, ½ tsp dried oregano, 1 pinch salt, 1 pinch pepper
- Pour the dressing over the salad. Top with olives, feta cheese and basil (if using). Toss until well combined.1 tbsp olives, 1 tbsp feta cheese, 1 tbsp basil
- Let the salad sit for 15-30 minutes to allow the flavours to blend.
Cooking Tips
- For added protein, you can toss in some grilled chicken or tuna, making it more filling without raising carb content.
- Rinse canned ingredients thoroughly to reduce sodium levels, especially if you are watching your salt intake.
- Allow the salad to sit for a bit before serving; this helps the flavors of the dressing blend with the vegetables.
- To make this vegan, simply omit the feta cheese and basil.
Nutrition
Nutrition Facts
Pantry Vegetable Salad
Serving Size
1.5 cups
Amount per Serving
Calories
231.6
% Daily Value*
Fat
12
g
18
%
Saturated Fat
2.2
g
14
%
Cholesterol
5
mg
2
%
Sodium
360.1
mg
16
%
Potassium
1088.1
mg
31
%
Carbohydrates
27.1
g
9
%
Fiber
6.1
g
25
%
Sugar
9.7
g
11
%
Protein
6.6
g
13
%
Vitamin C
31.4
mg
38
%
Vitamin D
0.02
µg
0
%
Calcium
93.6
mg
9
%
Iron
2.7
mg
15
%
Magnesium
53.2
mg
13
%
Zinc
2.4
mg
16
%
* Percent Daily Values are based on a 2000 calorie diet.