Vegetarian Waldorf Salad Recipe With Nutrition Data and Calorie Count

Vegetarian Waldorf Salad

A vegetarian twist on an American classic with the inclusion of garbanzo beans for a source of protein. Recipe can be doubled and prepared in advance for the next day, simply dress the salad just before serving.

Yields:

1 servings

Prep Time:

10 mins

Cook Time:

mins

Meal Type:

Salad and Salad Dressing
Main Dish
Lunch

Rating:

Ingredients

1 cup shredded cos or romaine lettuce
1 stalk medium celery, chopped
5 walnuts
8 seedless grapes, halved
1/4 lemon, juiced
8 oz can, drained, garbanzo beans
10 sprigs parsley, chopped
1/2 oz greek yoghurt
1 tbsp mayonnaise
1/2 small red delicious apple, chopped

Directions

In a large mixing bowl, make the dressing by combining the mayonnaise, yogurt, lemon juice, salt, and pepper. Use a whisk to stir and combine the ingredients well until smooth.
Chop the remaining ingredients. Add to the mixing bowl and stir until the salad is evenly covered by the dressing.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 540

% Daily Value*

Total Fat

Amount Per Serving 23.99g

% Daily Value 31%
- Saturated Fat
  
  Amount Per Serving 3.283g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 14.224g
- Monounsaturated Fat
  
  Amount Per Serving 4.494g
Cholesterol

Amount Per Serving 9mg

% Daily Value 3%
Sodium

Amount Per Serving 504mg

% Daily Value 22%
Total Carbohydrate

Amount Per Serving 69.13g

% Daily Value 25%
- Dietary Fiber
  
  Amount Per Serving 17.5g
  
  % Daily Value 63%
- Total Sugars
  
  Amount Per Serving 23.14g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 19.06g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 19mcg

% Daily Value 2%
Vitamin C

Amount Per Serving 35mg

% Daily Value 39%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 12mg

% Daily Value 1%
Iron

Amount Per Serving 33mg

% Daily Value 183%
Potassium

Amount Per Serving 1117mg

% Daily Value 24%

Nutrition summary:

Calories 540 KCal
Fat 23.99 g
Carbs 69.13 g
Protein 19.06 g

There are 540 calories in 1 serving of Vegetarian Waldorf Salad.

How long would it take to burn off 540 KCal?
Basketball	54 minutes
Cycling (10 MPH)	74 minutes
Jogging	44 minutes
Running	36 minutes
Swimming (crawl, moderate pace)	52 minutes
Walking	62 minutes
Weight Training	62 minutes
Values estimated based on person weighing 160 lbs.