Awesome Salad, with Nutritional Information

One of the first questions I get when I tell someone that I am vegan is “Where do you get your protein/calcium/vitamins/etc?” While I am really careful about eating a balance of food every day, I was particularly curious over the weekend to see how my salad would stack up in the world of nutrition. Having just returned from farmers market, the salad was fairly epic, I wanted to try out my newly acquired vegetables!

Salad Ingredients

1 cup of fresh kale, cut into salad size pieces
1 cup of fresh swiss chard, cut into salad size pieces
.5 cup of sunflower sprouts, chopped into salad size pieces
.5 cup of chopped green bell pepper
.5 cup of mushrooms, chopped
.5 cup of celery, chopped
.25 cup of chickpeas (dried and cooked)
handful of cherry tomatoes


3 cloves of garlic
1 tbs olive oil
1 tsp dijon mustard
1 tsp lemon juice
black pepper to taste

I placed the chopped kale and swiss chard in a container with a lid, added dressing, covered, and shook container to evenly coat leaves. I then arranged on a plate with the rest of the ingredients.

The salad was beautiful! And so healthy!

While eating the salad, and marveling in how something could taste that good, I entered the ingredients into the nutrition calculator at spark people. The results were incredible.

Nutrition Facts

Servings Per Recipe: 1
Serving Size: 1 serving

Amount Per Serving

Calories 352.8

Total Fat 18.3 g

Saturated Fat 2.4 g

Polyunsaturated Fat 2.5 g

Monounsaturated Fat 10.1 g

Cholesterol 0.0 mg

Sodium 532.4 mg

Potassium 1,725.2 mg

Total Carbohydrate 47.5 g

Dietary Fiber 16.3 g

Sugars 9.8 g

Protein 13.6 g

Vitamin A 579.5 %

Vitamin B-12 0.2 %

Vitamin B-6 35.3 %

Vitamin C 288.2 %

Vitamin D 6.7 %

Vitamin E 25.7 %

Calcium 27.5 %

Copper 35.0 %

Folate 17.5 %

Iron 41.8 %

Magnesium 48.6 %

Manganese 71.7 %

Niacin 16.2 %

Pantothenic Acid 11.3 %

Phosphorus 16.7 %

Riboflavin 26.3 %

Selenium 11.3 %

Thiamin 17.0 %

Zinc 9.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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