Calorie content of vegetable salad, its benefits for human health, preparation recommendations

The benefits of vegetable salads

Vegetable salad - for dietary nutrition

In addition to the fact that salads prepared from a variety of vegetables are distinguished by a pleasant taste and original design of the dish, they contain a huge amount of chemical elements valuable for the human body.

At the same time, there is always the opportunity to create your own new recipes for vegetable snacks, based on your own preferences, combining various gifts of nature.

Vegetables used for their preparation:

• carrot;
• asparagus;
• cabbage;
• beans;
• cucumbers;
• green pea;
• tomatoes;
• romaine;
• radish;
• corn;
• celery root;
• spinach;
• potato;
• arugula;
• beet;
• iceberg;
• zucchini;
• watercress;
• lettuce;
• radish;
• escarole;
• pepper;
• green beans;
• Frize.

Salads can include vegetables raw, boiled or baked. It is recommended to use the following products as a refill:

1. sour cream;
2. yogurt;
3. vegetable oil;
4. low-fat mayonnaise;
5. all kinds of sauces.

Vegetable salads contain a huge amount of valuable chemicals, including various vitamins, minerals, organic acids, and fiber.

Their regular consumption helps saturate the human body with useful elements, positively affecting health.

Among the most common plant products used to make salads are several vegetable crops.

Protein salad with pumpkin and chicken

A simple but very tasty salad that you can easily make at home in a few minutes. Additionally, it is worth saying that the dish has a high protein content, which helps build muscle mass without accumulating excess fat.

Salad ingredients:

• boiled chicken fillet - 200 g;
• boiled pumpkin - 150-200 g;
• prunes -70 g;
• boiled beans - 200 g;
• green onions - 2 bunches;
• flax (seeds) to taste;
• sesame to taste.

For refueling:

• olive oil - 1 tbsp;
• lemon juice - 0.5 tsp.

Cooking method:

Cut the pumpkin into small and approximately equal pieces, cook al dente, keeping the vegetable in the pan for about 10 minutes after the water boils. Wash the prunes and let them steam in hot water for 5-7 minutes.

Cut the chicken fillet and pumpkin into cubes and place in a salad bowl. Add prunes cut into strips and chopped green onions. Mix boiled beans, flax and sesame seeds with salad ingredients. Sprinkle the finished dish with oil and lemon juice.

Tomato

Vegetables must be natural!

Contains useful organic acids, fructose, mineral compounds, glucose, as well as a large number of vitamins, including retinol, B vitamins.

In addition, the vegetable contains a rare component - lycope, which has the ability to prevent the formation of cancer cells and powerful antioxidant properties.

Thanks to this, tomato is a valuable ingredient in dieting for diseases of the cardiovascular system.

Low-calorie salad from Hector Jimenez Bravo

The famous chef and cooking show host shared a great recipe for a healthy and nutritious salad with only 153 kcal calories. The dish can be served as an appetizer for a holiday table, or eaten as an everyday meal.

Salad ingredients:

• chicken breast - 1 pc.;
• canned beans - 400 g;
• fresh cucumber - 1 pc.;
• seedless grapes - 1 bunch;
• green onions - 1 bunch;
• mint leaves - 0.5 bunch;
• basil - 0.5 bunch;
• spinach - 1 bunch;
• feta cheese - 60 g;
• lemon - 0.5 pcs.;
• olive oil - 1 tbsp.

For refueling:

• low-fat yogurt - 0.5 cups;
• garlic - 2 cloves;
• salt and pepper to taste.

Cooking method:

Cut the fresh chicken fillet so that it opens up. Next, brush the meat with salt, pepper and olive oil and let marinate for 5 minutes. Meanwhile, cut the cucumber, peeled and seeded, and spinach leaves into large cubes. Cut seedless grapes in half. Prepare the dressing by mixing chopped garlic, yogurt, pepper and salt.

After the chicken has been marinated, place the meat in a heated frying pan and fry on both sides until cooked. Mix cucumbers, spinach, grapes and beans in a bowl, adding chopped green onions, mint, and basil. Cut the lemon into thin slices, after clearing the seeds. Next, season the salad with sauce and mix thoroughly, seasoning with pepper and salt to taste.

Place the fried chicken fillet on a separate dish and let cool if you want to mix it with the salad.

You can serve the fillet warm, cutting it into even slices and placing it on top of a mound of lettuce.

Before serving, sprinkle hand-cracked feta cheese over the salad and top each serving with an additional spoonful of dressing. Garnish the dish with a slice of lemon.

Cabbage (all varieties)

All varieties of vegetables are rich in various valuable substances. Among them:

1. vegetable protein;
2. calcium;
3. amino acids;
4. cellulose,
5. beta-carotene;
6. potassium;
7. phosphorus;
8. hydroxymalonic acid;
9. vitamins.

Cabbage has a healing, anti-inflammatory effect, helps eliminate constipation, improves the functioning of the digestive tract, and prevents the development of cancer.

Light vegetable salad

Vegetables are champions for vitamins, fiber and ease of digestion. Eat and lose weight with taste!

Ingredients:

• Tomatoes – 350 g
• Cucumbers – 180 g
• Canned corn – 250 g
• Feta cheese - 60 g
• Basil leaves - 15-20 g

For refueling:

• Salt to taste
• Olive oil - 4 tbsp
• Soy sauce - 1 tbsp
• Lemon juice - 2 tbsp
• Honey - ½ tbsp
• Provençal herbs - 1 tsp

Preparation:

Cut vegetables and cheese into cubes, add corn and basil and stir.

To prepare the dressing, mix olive oil, soy sauce, lemon juice, honey, salt and add chopped Provençal herbs.

Pour the prepared sauce over the finished dish. Wrap it in a thin strip of cucumber for garnish.

Tasty, healthy, very low in calories!

Green onions, dill, parsley

Greens are a good addition to a salad.

Leafy vegetables have a rich composition of beneficial chemical elements that have a beneficial effect on the health of the human body.

Among them:

• cellulose;
• chlorophyll;
• essential oils;
• flavonoids;
• sugar;
• vegetable protein;
• phytoncides;
• a huge amount of vitamins and minerals.

Adding plant greens to salads helps cleanse the intestines of waste deposits and remove harmful toxins from the body.

Vegetable salads allow you to achieve saturation with carbohydrates for a long time, thereby reducing the feeling of hunger, preventing overeating and the development of obesity.

In addition, plant foods do not clog blood vessels with cholesterol, having a beneficial effect on the activity of the cardiovascular system.

Fresh salad with cherry tomatoes and orange

An excellent, dietary salad, the calorie content of which is only 85 kcal. The dish consists of an unusual combination of exotic orange, slices of soft feta cheese and aromatic, fresh cherry tomatoes. The salad recipe will be a real discovery for those who love simple and unpretentious breakfasts, but at the same time care about their figure.

Salad ingredients:

• large orange - 1 pc.;
• cherry tomatoes - 5 pcs.;
• feta cheese - 30 g;
• iceberg lettuce - a bunch;
• basil leaves - 5 pcs.
• For refueling:
• natural yogurt - 100 ml;
• lemon juice - 10 ml;
• chopped dill - 1 tbsp;
• salt and pepper to taste.

Cooking method:

Cut the cherry tomatoes in half. Then peel the orange and cut into cubes, also cut the cheese into cubes. Lightly shred iceberg lettuce and basil.

Afterwards, you can start preparing the dressing: mix natural yogurt with fresh lemon juice and add herbs, salt and pepper to the resulting sauce. If you like a more savory salad flavor, you can experiment with additional spices to suit your taste for the dressing.

Next, mix all the salad ingredients together with the sauce. Serve the dish immediately after preparation.

Vegetable salads for gastritis

Vinaigrette - a popular vegetable salad

If a person has diseases, in particular gastritis, the correct selection of ingredients for preparing salads is very important.

At the same time, some components of the dish are beneficial for the functioning of the gastric tract and are recommended for use even during an exacerbation of the disease.

First of all, you should pay attention to the list of acceptable components for vegetable snacks, based on the characteristics of the disease and individual tolerance to products of plant origin.

Vegetables approved for use for gastritis:

• cabbage;
• carrot;
• pumpkin;
• beet;
• eggplant;
• tomatoes.

Eating salads made from raw vegetables provokes increased production of gastric juice.

In this regard, for gastritis with increased secretion, plant products are used mainly in boiled and stewed form. It is advisable to minimize the use of fresh vegetable dishes.

Read: What to eat in the evening to avoid gaining weight, the basics of proper nutrition

In addition, in order to avoid deterioration of the patient’s condition, care should be taken to ensure that diet salads do not include the following foods:

1. vinegar, often used as a dressing for snacks, is an ingredient that leads to an increase in the manifestation of unpleasant symptoms of gastritis, provoking the formation of ulcers;
2. mayonnaise, sauces - contain difficult-to-digest components, negatively affecting the functioning of the digestive system;
3. pickled, sour vegetables, including sauerkraut - have a negative effect if you have stomach problems;
4. spices - it is allowed to use a small amount of not too hot seasonings and spices;
5. onions, garlic - have an irritating effect on the stomach;
6. radishes, radishes - form increased gas formation and are poorly absorbed by the digestive tract.

Dietary low-calorie salad with chicken and corn

A delicious and simple salad, ideal for a family lunch or dinner. Natural ingredients make this salad not just appetizing, but also as healthy as possible. In addition, the dish is available in ingredients at any time of the year and is very quick to prepare.

Salad ingredients:

• chicken breast - 1 pc.;
• Chinese cabbage - 250-300 g;
• boiled eggs - 3 pcs.;
• canned sweet corn - 1 can.
• For refueling:
• natural yogurt - 2 tbsp. with a slide;
• mayonnaise (optional) - 1 tbsp;
• salt and pepper to taste.

Cooking method:

To begin, cut the boiled breast into small cubes and chop the Chinese cabbage into strips - mix the ingredients in a bowl. Next, add diced boiled eggs and canned corn.

Season the salad with salt and pepper to taste, then season with natural yoghurt and stir.

Calorie content of vegetable salad

Calorie content of vegetable salad is low

Vegetable salads are the basis of many dietary diets due to the low calorie content of plant components.

This allows you to consume vegetable snacks in large doses without harm to your health or the danger of gaining extra pounds.

The calorie content of this category of dishes is determined by the variety of constituent elements. Basically, the average number of calories in 100 vegetable salad is 30-150 kcal. At the same time, the highest content is obtained from dishes with the addition of potatoes and asparagus.

How to prepare low-calorie salads - 15 varieties

1. Dietary low-calorie salad with chicken and corn
2. Lightly salted salmon and celery salad
3. Fat-burning beet and egg salad
4. Shopski style vegetable salad
5. Low-calorie Caesar salad
6. Mediterranean cherry and strawberry salad
7. Green diet salad
8. Light salad of fresh cucumbers and feta
9. Protein salad with pumpkin and chicken
10. Pear salad with cheddar and celery
11. Fitness salad with apple and carrots
12. Fresh salad with cherry tomatoes and orange
13. Low-calorie salad from Hector Jimenez Bravo
14. Jewish salad with carrots and caramelized pecans
15. Fitness salad “Metelka”

Salad Recipes

Vitamin

You will need the following ingredients:

• beets - 1 pc.;
• apple - 2 pcs.;
• carrots - 1 pc.;
• sour cream - 3 tbsp. spoons.

Carrots and beets should be boiled, peeled, and chopped using a grater. Peel the apples and grate. Mix all salad ingredients, add sour cream.

The vinaigrette

For cooking you need the following products:

• potatoes - 400 g;
• beets 400 g;
• green peas - 0.5 cans; (or boiled beans)
• salted or pickled cucumbers - 3-4 pcs.
• sauerkraut - 200 g;
• salt - to taste;
• green onions - optional.

Read: What can pregnant women eat at different stages, the consequences of poor nutrition

Boiled vegetables and sour cucumbers are crushed into cubes. The remaining ingredients are added. After mixing, the salad is seasoned with vegetable oil and mustard (if necessary).

Introducing vegetable salads with a combination of various plant components into your nutritious diet allows a person to maintain excellent health of the body, significantly improve well-being, and have a good appearance due to the low calorie content of the incoming components.

This video recipe will help you prepare a delicious salad:

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Chemical composition and nutritional value

% of the daily requirement indicated in the tables is an indicator indicating how many percent of the daily requirement in a substance we will satisfy the body's needs by eating 100 grams of salad.

Since the version of the last salad with the addition of vegetable oil still belongs more to dietary nutrition, we will consider its nutritional value in detail (per 100 g). Additional ingredient – ​​30 grams of bell pepper.

The vitamin and mineral composition of one serving is quite rich and varied. Here you can see almost all vitamins and most macro- and microelements.