Garden salad

This is a basic template for a garden salad which can be scaled as required to yield consistent results. There is nothing remarkable about this salad, but it does give you an idea of the energy contained by volume of consumed garden vegetables. On that level, it is quite remarkable: around 900 kj (≅210 kcal) for 700 g (≅1.75 lb). That’s a stomach-filling amount of food for minimal energy intake, with zero saturated fat.

Time

15 minutes total

Difficulty

very easy 

Yield

700 g (servings 1 )

Ingredients
Weight
Volume
Procedure
A
Olives, pitted
40 g
5 regular
Tomatoes, grape or cherry
80 g
6 regular
Cucumber, sliced
180 g
1 large
Capsicum, red
40 g
¼ medium
Capsicum, green
40 g
¼ medium
Scallions, thinly sliced
20 g
2 stalks
Red onion, lightly pickled
70 g
½ regular
Carrot, julienne
40 g
1 small
Cucumber pickles
40 g
2 small
Sugar snap peas, sliced
40 g
5 regular
Snow pea sprouts
40 g
⅓ cup
Lettuce, cos
140 g
¼ head
Lettuce, iceberg
140 g
½ head
Celery, sliced
40 g
1 stalk
Salad dressing
20 g
1 tbsp
1
Combine and toss.

Type salad

Author

Yield

g

Servings

Serving size 700 g

Serve

Per
serve
Energy (kcal)208.8
Energy (kJ)874.5
Protein (g)6.8
Fat (g)7.1
Carbs (g)25.2
Sugars (g)18.6
Fiber (g)9.9
Sodium (mg)691.9
Cholesterol (mg)0

Full details