Bean And Cabbage Salad(Low-Fat)
A refreshing low-fat bean and cabbage salad with crunchy vegetables and sweet vinegar dressing, perfect for light meals, picnics, or healthy side dishes for any occasion.
Ingredients
- 3 cups shredded cabbage ⓘ
- 2 cans black or kidney beans, drained ⓘ
- 2 tablespoons sweet vinegar (e.g., rice vinegar) ⓘ
- 1/2 cup green pepper, diced ⓘ
- 1/4 to 1/2 cup sweet onion, diced
- 1/2 cup zucchini, chopped ⓘ
- 1/4 cup sweet pickles, chopped ⓘ
- 1 to 2 packets Equal
- 2 tablespoons low-fat mayonnaise ⓘ
- 2 tablespoons Cool Whip ⓘ
Instructions
- Mix all ingredients together in a large bowl.
- Cover and marinate in the refrigerator overnight or for several hours.
- Serve as a main dish with fruit and rolls.
Tips & Substitutions
For added crunch, consider substituting the zucchini with diced carrots or radishes. If you prefer a different flavor profile, you can swap sweet vinegar for balsamic vinegar. Using fresh herbs like cilantro or parsley can also enhance the taste. Adjust the sweetness by varying the amount of Equal to suit your preference. This salad is inspired by the freshness found in dishes like Celery Seed Coleslaw.
Serving Suggestions
Serve this salad as a vibrant main dish alongside fresh fruit and rolls for a light lunch or dinner. It pairs beautifully with grilled chicken or fish for a complete meal. For a potluck, consider offering it with a side of Linda's Festive Corn Salad to complement the flavors. Garnish with additional diced peppers or herbs for a pop of color.
Storage & Reheating
Store leftovers in an airtight container in the refrigerator for up to 3 days. The flavors will deepen as it sits. To refresh the salad before serving, mix in a little extra mayonnaise or vinegar if it seems dry. Avoid freezing, as the texture of the cabbage and beans may not hold up well after thawing.
Nutrition & Diet Analysis (per serving)
Each serving of Bean And Cabbage Salad(Low-Fat) contains roughly 549 calories, with 8g protein, 72g carbohydrates, and 26g fat. It is an excellent source of vitamin C (75% of the Daily Value), vitamin A (44% of the Daily Value), and iron (31% of the Daily Value), and a good source of calcium and protein. Note that it is relatively high in sodium, at 1859mg per serving (81% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I make this salad ahead of time?
Yes, this salad actually tastes better after marinating for several hours or overnight. Just ensure it's stored in the refrigerator in an airtight container. The flavors will meld beautifully, making it a perfect dish for meal prep or gatherings.
Is this salad suitable for a vegan diet?
Yes, this salad can easily be made vegan by using plant-based mayonnaise instead of low-fat mayonnaise and omitting the Cool Whip. It's a versatile dish that fits well within vegan recipes while still being delicious and satisfying.
What type of beans can I use in this recipe?
You can use either black beans or kidney beans, depending on your preference. Both types add protein and fiber to the salad. If you want to mix it up, try adding chickpeas or white beans for a different texture and flavor.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).