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Asian Marinated Vegetable Salad with Citrus Vinaigrette

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Asian Marinated Vegetable Salad with Citrus Vinaigrette

With a rainbow of colorful vegetables and a tangy Asian dressing, this salad makes it easy to eat your veggies.

Ingredients

Servings  4   Serving Size   1 cup

For the Asian Marinated Vegetable Salad:

  • 1 cup sugar snap peas (trimmed)
  • 1 cup fresh broccoli (cut into bite-size pieces)
  • 3 medium carrots (sliced)
  • 3/4 small red onion (cut into thin strips)
  • 1 medium diced tomato OR
  • 1 14.5-ounce can no-salt-added or low-sodium diced tomatoes, drained
  • 1 medium orange, peeled and diced OR
  • canned mandarin oranges in lite syrup or own juice, drained, rinsed
  • 2 tablespoons unsalted sliced almonds or chopped walnuts
  • 1 teaspoon sesame seeds (optional)

For the Citrus Vinaigrette:

  • 1/2 cup 100% orange juice OR
  • Juice of 2 medium oranges
  • 1/4 cup fresh cilantro OR
  • 2 tablespoons dried cilantro (crumbled)
  • Juice of 1 medium lime OR
  • 1 tablespoon bottled lime juice
  • 1 tablespoon olive oil (extra virgin preferred)
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard (lowest sodium available)
  • 1/2 teaspoon soy sauce (lowest sodium available)
  • 1 teaspoon grated, peeled gingerroot OR
  • 1/2 teaspoon ground ginger

Directions

Tip: Click on step to mark as complete.

For the Asian Marinated Vegetable Salad:

  1. In a large glass bowl, toss together the salad ingredients.

For the Citrus Vinaigrette:

  1. In a food processor or blender, process the vinaigrette ingredients. (If using the dried cilantro and ground ginger, you can whisk together the ingredients in a bowl.) Pour the dressing over the salad, tossing to coat. Cover and refrigerate for at least 4 hours.

Nutrition Facts

Asian Marinated Vegetable Salad with Citrus Vinaigrette

CaloriesCalories

137 Per Serving

ProteinProtein

3g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$2.10

Nutrition Facts

Calories 137
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.5 g
Cholesterol 0 mg
Sodium 90 mg
Total Carbohydrate 21 g
Dietary Fiber 4 g
Sugars 13 g
Protein 3 g

Dietary Exchanges
1/2 fruit, 2 vegetable, 1 fat

Copyright © 2018 American Heart Association, Healthy For Good™

With a rainbow of colorful vegetables and a tangy Asian dressing, this salad makes it easy to eat your veggies.

Nutrition Facts

Asian Marinated Vegetable Salad with Citrus Vinaigrette

CaloriesCalories

137 Per Serving

ProteinProtein

3g Per Serving

FiberFiber

4g Per Serving

Cost Per ServingCost Per Serving

$2.10
×
Calories 137
Total Fat 5.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.5 g
Cholesterol 0 mg
Sodium 90 mg
Total Carbohydrate 21 g
Dietary Fiber 4 g
Sugars 13 g
Protein 3 g

Dietary Exchanges
1/2 fruit, 2 vegetable, 1 fat

Ingredients

Servings  4   Serving Size   1 cup

For the Asian Marinated Vegetable Salad:

  • 1 cup sugar snap peas (trimmed)
  • 1 cup fresh broccoli (cut into bite-size pieces)
  • 3 medium carrots (sliced)
  • 3/4 small red onion (cut into thin strips)
  • 1 medium diced tomato OR
  • 1 14.5-ounce can no-salt-added or low-sodium diced tomatoes, drained
  • 1 medium orange, peeled and diced OR
  • canned mandarin oranges in lite syrup or own juice, drained, rinsed
  • 2 tablespoons unsalted sliced almonds or chopped walnuts
  • 1 teaspoon sesame seeds (optional)

For the Citrus Vinaigrette:

  • 1/2 cup 100% orange juice OR
  • Juice of 2 medium oranges
  • 1/4 cup fresh cilantro OR
  • 2 tablespoons dried cilantro (crumbled)
  • Juice of 1 medium lime OR
  • 1 tablespoon bottled lime juice
  • 1 tablespoon olive oil (extra virgin preferred)
  • 1 teaspoon honey
  • 1 teaspoon Dijon mustard (lowest sodium available)
  • 1/2 teaspoon soy sauce (lowest sodium available)
  • 1 teaspoon grated, peeled gingerroot OR
  • 1/2 teaspoon ground ginger

Directions

Tip: Click on step to mark as complete.

For the Asian Marinated Vegetable Salad:

  1. In a large glass bowl, toss together the salad ingredients.

For the Citrus Vinaigrette:

  1. In a food processor or blender, process the vinaigrette ingredients. (If using the dried cilantro and ground ginger, you can whisk together the ingredients in a bowl.) Pour the dressing over the salad, tossing to coat. Cover and refrigerate for at least 4 hours.
Sodium-Smart Recipes

Sodium-Smart Recipes

This digest-sized booklet contains 28 recipes and photographs. It also contains information on how sodium affects overall health, a reference guide for sodium-free flavorings and provides American Heart Association's dietary recommendations. 

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Copyright © 2018 American Heart Association, Healthy For Good™

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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