Fall Vegetable Salad
Makes 8 Servings

Fall Vegetable Salad

Take advantage of fall’s bounty with this delicious & affordable one-dish meal!

Prep/cook time: approximately 45 minutes

Ingredients

  • 3/4 cup barley, whole grain couscous, or quinoa
  • 1 medium bulb fennel
  • 1 bunch hearty greens (kale, chard, collard greens, or beet greens)
  • 1 small beet
  • 1 medium firm apple
  • 1 clove garlic
  • 1/2 cup nuts or seeds (pecans, almonds, or walnuts)
  • 1 medium lemon
  • 1/4 cup cider vinegar
  • 1 Tablespoon Dijon mustard
  • 1/4 cup canola oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
    Optional: 2 ounces cheese (blue, goat, or Cheddar)
Serving Size: 1 cup
 
NutrientsAmount
Calories200
Total Fat12 g
Saturated Fat1 g
Cholesterol0 mg
Sodium170 mg
Total Carbohydrate22 g
Dietary Fiber5 g
Total Sugars5 g
Added Sugars included0 g
Protein4 g

Directions

  1. Cook grains following package directions. Transfer to a large bowl. Prepare rest of salad while you let grains cool completely.
  2. Rinse fennel, greens, beet and apple
  3. Cut any long stalks and fronds off fennel. Quarter fennel and cut out core. Slice thinly.
  4. Remove stems from greens. Stack leaves together, roll into a thick log, and slice thinly.
  5. Peel and cut beet into ¼-inch cubes. Cut apple into ¼ cubes.
  6. Peel and mince garlic.
  7. If using, crumble cheese or cut into 1/4-inch cubes
  8. In a small skillet over medium-low heat, add nuts or seeds. Cook until fragrant, 3-5 minutes.
  9. Transfer to a small bowl to cool.
  10. Rinse and cut lemon in half. In a small bowl, squeeze juice. Discard any seeds.
  11. Add vinegar, minced garlic and mustard to lemon juice. Whisk with a fork to combine. While whisking, slowly drizzle in oil. Season with salt and pepper.
  12. When grains are cool, add fennel, greens, beet and apple. Drizzle with dressing and toss to combine. Sprinkle with the toasted nuts and cheese, if using.

Share your creation today by sharing a picture to SNAP-Ed NY’s Instagram or Facebook page!

Submit your review
1
2
3
4
5
Submit
     
Cancel

Create your own review

Fall Vegetable Salad
Average rating:  
 0 reviews

You May Also Like

This material was funded by U.S. Department of Agriculture’s (USDA) Supplemental Nutrition Assistance Program (SNAP). In accordance with Federal civil rights law and USDA civil rights regulations and policies, the USDA, its Agencies, offices, and employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, sex, religious creed, disability, age, political beliefs, or reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA.

Persons with disabilities who require alternative means of communication for program information (e.g. Braille, large print, audiotape, American Sign Language, etc.), should contact the Agency (State or local) where they applied for benefits. Individuals who are deaf, hard of hearing or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877-8339. Additionally, program information may be made available in languages other than English.

To file a program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, (AD-3027) found online at: How to File a Complaint, and at any USDA office, or write a letter addressed to USDA and provide in the letter all of the information requested in the form. To request a copy of the complaint form, call (866) 632-9992. Submit your completed form or letter to USDA:

U.S. Department of Agriculture
Office of the Assistant Secretary for Civil Rights
1400 Independence Avenue, SW
Washington, D.C. 20250-9410;
fax: (202) 690-7442; or
email: program.intake@usda.gov.

This institution is an equal opportunity provider.
Click to view the Full Nondiscrimination Statement

Translate »