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Superfood Low-Carb Veggie Salad Bowl

4.7 stars, average of 3 ratings

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I love a veggie-packed salad to use as a base for a keto meal or to enjoy on its own for a lighter meal. This low-carb salad is packed full of fresh and roasted veggies, with pockets of crunch from the raw veggies and walnuts, and creaminess from the avocado.

You can eat a big serve (2 servings at once) of this as a light meal, or use one serving as a side to top with some grilled meat or fish.

We're using a simple sugar-free mustard vinaigrette made with heart-healthy olive oil and apple cider vinegar. Apart from adding a delicious zing and flavour to your meals, apple cider vinegar good for digestion, might help lower blood glucose and insulin after meals, and can even slightly decrease an elevated fasting glucose in people with dawn phenomenon (elevated fasting blood glucose first thing in the morning).

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Hands-on Overall

Nutritional values (per serving, about 2 cups)

Net carbs5.1 grams
Protein4.5 grams
Fat29.5 grams
Calories313 kcal

Calories from carbs 7%, protein 6%, fat 87%

Total carbs11.7 gramsFiber6.6 gramsSugars4 gramsSaturated fat3.9 gramsSodium360 mg(16% RDA)Magnesium60 mg(15% RDA)Potassium698 mg(35% EMR)

Ingredients (makes 4 side servings)

Salad:
  • 1 bunch asparagus (120 g/ 4.2 oz)
  • 1 medium red bell pepper (120 g/ 4.2 oz)
  • 1 small zucchini (118 g/ 4.2 oz)
  • 2 tbsp extra virgin olive oil or ghee (30 ml)
  • 1/2 tsp sea salt
  • 2 cups mixed lettuce leaves (60 g/ 3.2 oz)
  • 2 cups fresh spinach (60 g/ 3.2 oz)
  • 1/2 cup finely shredded purple cabbage (35 g/ 1.2 oz)
  • 2 medium stalks celery, diced (80 g/ 2.8 oz)
  • 1 avocado, cubed (200 g/ 7.1 oz)
  • 1/2 cup loosely packed parsley leaves
  • 1/4 cup walnuts, roughly chopped (29 g/ 1 oz)
Qiuick vinaigrette:

Instructions

  1. Preheat oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted). To prepare the vegetables to roast, cut the ends off the asparagus, de-seed the capsicum and slice into 1.5 cm/ 0.6" strips. Cut the zucchini in half lengthwise, and then diagonally slice into 1 cm/ 0.4" slices.
  2. Add the vegetables to a baking tray and drizzle with the olive oil and salt. Stir to combine until the vegetables are coated. Bake 15-18 minutes until the vegetables are cooked through and starting to brown on the edges. Set aside to cool slightly.
    Superfood Low-Carb Veggie Salad Bowl
  3. Make the vinaigrette by adding all ingredients to a jar and shaking to combine.
    Superfood Low-Carb Veggie Salad Bowl
  4. To assemble the salad, add all ingredients to a big bowl and drizzle over the dressing. Serve immediately. Superfood Low-Carb Veggie Salad Bowl
  5. Meal prep tip: If preparing in advance, keep the roast veggies, salad and dressing stored separately and combine only before serving to prevent the salad mix from going soggy.
    Superfood Low-Carb Veggie Salad Bowl

Allergy information for Superfood Low-Carb Veggie Salad Bowl

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Pork free
✔  Coconut free
✔  Fish free
✔  Shellfish free

Ingredient nutritional breakdown (per serving, about 2 cups)

Net carbsProteinFatCalories
Asparagus, fresh
0.5 g0.7 g0 g6 kcal
Peppers, red bell, fresh
1.2 g0.3 g0.1 g9 kcal
Zucchini (summer squash, courgette)
0.6 g0.4 g0.1 g5 kcal
Olive oil, extra virgin
0 g0 g6.8 g60 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Lettuce, mixed leaf salad
0.2 g0.2 g0 g2 kcal
Spinach, fresh
0.2 g0.4 g0.1 g3 kcal
Cabbage, red, fresh
0.5 g0.1 g0 g3 kcal
Celery stalk, fresh
0.3 g0.1 g0 g3 kcal
Avocado, fresh
0.9 g1 g7.4 g80 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Walnuts, nuts
0.5 g1.1 g4.8 g48 kcal
Olive oil, extra virgin
0 g0 g10.1 g90 kcal
Apple cider vinegar
0.1 g0 g0 g2 kcal
Dijon mustard
0 g0.1 g0.1 g2 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving, about 2 cups
5.1 g4.5 g29.5 g313 kcal
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Dearna Bond
Creator of ToHerCore.com

Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

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