WW 3 Colorful Salad

by

WW 3 Colorful Salad is healthy & tasty. It is prepared in 45 minutes, so it is good to prepare as a light lunch, dinner, or healthy side dish. It contains potatoes, beets, carrots, olive oil, fresh dill, low-fat strained yogurt, garlic, salt, fresh arugula, and walnuts. WW 3 Colorful Salad is served with grilled vegetable sandwiches, Mediterranean chickpea salad, grilled lemon chicken, and vegetable lentil soup. This salad is easy to store in the refrigerator for 3 days, so we would easily prepare it early.

STATS:

  • Serving size: 1 portion
  • Cuisine: Mediterranean
  • Total time: 45 minutes
  • Preparation time: 20 minutes
  • Course: Side Dish
  • Diet: Weight Watchers
  • Cook time: 25 minutes
  • Serving: 6
  • Calories: 170 kcal

EQUIPMENT:

  • Large saucepan
  • Vegetable peeler
  • Box grater
  • Cutting board
  • Knife
  • Mixing bowls
  • Measuring spoons
  • Round food mold
  • Serving plate
  • Spoon

INGREDIENTS:

  • 2 medium potatoes
  • One large beet
  • 4 medium carrots
  • 1 tbsp olive oil
  • Quarter bunch dill
  • 6 tbsp low-fat strained yogurt
  • 2 cloves garlic
  • One tsp salt
  • Fresh arugula
  • 2 tbsp chopped walnuts

INGREDIENT NOTES:

POTATOES:

  • Utilize potatoes to prepare the first layer of this colorful salad, and they will provide a soft & tender texture. They will also make the salad filling & satisfying while balancing the sweetness of carrots & beets. We would also utilize sweet potatoes instead if required.

BEETS:

  • Include fresh beets to provide the beautiful red color & natural sweetness to the salad. They will also provide an earthy flavor and make the salad more attractive. Utilize pre-cooked beets as per your choice.

CARROTS:

  • Add carrots to prepare the middle layer of this colorful salad, and they will provide a naturally sweet flavor & bright orange color. They will also provide fiber and a pleasant texture. Include golden beets if you are not using carrots.

OLIVE OIL:

  • Utilize olive oil to lightly coat the grated carrots, and it will help keep them moist. It will also provide a mild Mediterranean flavor to the salad. Replace the olive oil with cooking spray instead as another option.

INSTRUCTIONS:

  1. First, wash the potatoes and beets, then boil them separately.
  2. Grate the peeled potatoes, beets, and carrots in different bowls, and mix the carrots with olive oil.
  3. Mix the chopped fresh dill with the grated potatoes, then combine the low-fat yogurt, minced garlic, and salt in a separate bowl.
  4. Put a round food mold on the plate and gently press a potato mixture layer in it.
  5. Spread the grated carrot mixture and the final layer of grated beet on top, then remove the mold.
  6. Lastly, garnish the salad with fresh arugula and chopped walnuts and serve.

SERVING SUGGESTIONS:

LUNCH:

  • Grilled Vegetable Sandwiches
  • Mediterranean Chickpea Salad
  • Whole Wheat Pita Pockets
  • Cucumber and Tomato Salad

PROTEIN:

  • Grilled Lemon Chicken
  • Baked Salmon Fillets
  • Grilled Tofu Skewers

SIDE DISHES:

  • Roasted Garlic Broccoli
  • Steamed Green Beans
  • Lemon Roasted Cauliflower
  • Mediterranean Roasted Vegetables

DINNER:

  • Vegetable Lentil Soup
  • Grilled Chicken Wraps
  • Baked Fish with Herbs
  • Healthy Stuffed Bell Peppers

TIPS:

  • Boil the potatoes and beets in different pots to keep their color from mixing.
  • Cool the vegetables properly, then grate and assemble in the mold to serve.
  • Add the freshly grated garlic to get the best and strongest taste in the salad.
  • You may chill the salad for thirty minutes in the refrigerator, then serve for better results.

STORAGE INFORMATION:

FRIDGE:

  • Include the salad in a vessel and keep for 3 days.

FREEZER:

  • Adding this dish to a container and freezing is not recommended.

FAQs:

Can I prepare this salad earlier?

  • Yes, you may prepare the vegetables and assemble the layers one day in advance.

Should we replace the strained yogurt with the regular one?

  • You may use it, but strained yogurt holds the shape of the salad perfectly.

Are walnuts good to exclude from this salad?

  • Yes, you may replace the walnuts with sunflower seeds as per your choice.

What should we include instead of yogurt?

  • You may replace the yogurt with mayonnaise, but the calories and points will increase.

Why does the salad become watery?

  • Extra moisture from the vegetables makes the watery salad, so drain them properly before including.

NUTRITIONAL INFORMATION:

Calories: 170 kcal

Net carbs: 19 g

Iron: 1.3 mg

Total carbs: 23 g

Vitamin A: 8,500 IU

Fiber: 4 g

Calcium: 65 mg

Protein: 4 g

Sodium: 450 mg

Potassium: 650 mg

Weight Watchers Points: 3 Points