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.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- Kidney Friendly
- Low-Carb
- Plant-Based
Servings:
Why Diabetes Friendly?
- High Fibre: The salad is packed with fibre-rich ingredients like chickpeas, mixed greens, and artichoke hearts, which help regulate blood sugar.
- Low in Carbs: The salad relies on non-starchy vegetables, making it low in carbohydrates, which is beneficial for blood sugar control.
- Healthy Fats: Olive oil in the dressing provides heart-healthy fats that slow the absorption of sugars from the meal, aiding in blood sugar management.
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Equipment
- Large bowl
- Small bowl
Ingredients
- hearts of palm (canned) ½ cup
- artichoke hearts (canned) ½ cup
- chickpeas (canned, rinsed & drained) ½ cup
- roasted red pepper (sliced, jarred) 1
- cucumber (sliced) ¼ cup
- red onion (sliced) ¼ cup
- radicchio (roughly chopped) ⅓ cup
- mixed greens 2 cups
- olives (kalamata) 1 tbsp
- feta cheese (crumbled (optional)) 1 tbsp
- basil (chopped (optional)) 1 tbsp
Dressing
- olive oil 2 tbsp
- lemon (juiced) ½
- Dijon mustard 1 tsp
- dried oregano ½ tsp
- salt 1 pinch
- pepper 1 pinch
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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.
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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.
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FAQ
Can I use fresh vegetables instead of canned?
Yes, you can use fresh hearts of palm, artichokes, or roasted peppers if available, but canned versions are convenient for pantry-based meals.How long can I store this salad?
The salad can be stored in the fridge for up to 2 days, but it's best to add the dressing just before serving to avoid soggy greens.Can I substitute a different cheese for feta?
Yes, you can use goat cheese or leave out the cheese entirely for a dairy-free version.What can I use instead of Dijon mustard in the dressing?
You can use whole-grain mustard or yellow mustard as alternatives, though the flavour will be slightly different.
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Nutrition
Per serving
Calories: 231.6kcal
Carbohydrates: 27.1g
Fiber: 6.1g
Sugar: 9.7g
Fat: 12g
Saturated Fat: 2.2g
Trans Fat:
Protein: 6.6g
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.
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