King Salad – A Healthy and Tasty Salad

Don't wait for Mardi Gras or MLK Day to make this good for you salad.
King Salad with beets and broccoli
King salad of beets, broccoli, peppers, onion, green beans, and corn
King Salad – A healthy, super tasty, and good for you salad

This salad is super healthy with broccoli and beets.  It celebrates the colors of Mardi Gras, purple, green, and gold. It’s also a breeze to make.

I was trying to come up with a dish that had the Mardi Gras colors but wasn’t sweet. King cake is great, but not for your waist, right?  I happen to love beets and broccoli, so that was my first thought.  Yellow peppers provide the gold.  I happened to make this on Martin Luther King day, which makes its name even more appropriate.  Whether you have this for MLK, or for Mardi Gras, or any time of year, it’s just a good, healthy salad.

Beets for King Salad

Yes, you can use canned beets that already come julienned but I think that beets that you make yourself taste better.  Roasting beets is popular and so is boiling, although both take quite a bit of time. I prefer using the Instant Pot because it’s much quicker and more nutrients are retained in steaming than boiling. The following table courtesy of  Amy and Jack Pressure Cooker Recipes shows the cooking times for beets in the Instant Pot. Yes, you must measure the beets. If you don’t have a tape measure, you can use a ruler and the formula to get the circumference. Circumference = D * π (Diameter times Pi).

Circumference
InchesCentimetersMinutes
512.711 – 15
5.513.9714 – 18
615.2417 – 21
6.516.5118 – 23
717.7820 – 25
7.519.0524 – 28
820.3227 – 31
8.521.5930 – 34
922.8632 – 36

For the Broccoli

Please don’t use frozen broccoli. As good as it can be, for this salad, because it is very simple, use fresh broccoli.  I recommend getting the head only and trimming it.  You can also buy a bag of pre-cut florets. Steaming the broccoli is the best method.  It only takes a few minutes for perfection.

King Salad with beets and broccoli

King Salad

Don’t wait for Mardi Gras or MLK Day to make this good for you salad.
Prep Time: 30 minutes
Cook Time: 15 minutes
Cooling: 2 hours
Total Time: 2 hours 45 minutes
Course: Salad, Side, Side Dish
Cuisine: American
Diet: Diabetic, Gluten Free, Low Calorie, Vegan, Vegetarian
Difficulty: Easy
Newsletter: 2021-01-31
Servings (slide to adjust): 6
Calories: 173kcal

Ingredients

  • 2 cup Broccoli, florets only
  • 2 cup Beets, julienned
  • 1 Bell pepper, yellow
  • 1 10 oz can Green Beans, cut style
  • 1 10 oz can White corn
  • ½ Red onion, sliced

~~ — For the Dressing — ~~

  • ½ Lemon, juice of
  • ¼ cup Olive oil
  • 1 tablespoon White vinegar
  • ¼ teaspoon Dry mustard
  • ½ teaspoon Sunny Paris
  • ¼ teaspoon Salt, Kosher
Ingredients necessary for the recipe step are in italic.

Instructions

  • Mise en place
    King Salad

To make the broccoli:

  • 2 cup Broccoli
    Break the broccoli into florets. Steam the broccoli for five to seven minutes or until the florets are bright green and tender-crisp. Do not overcook! Put the cooked broccoli on a cutting board or plate in a single layer into the freezer for about 20 minutes or until the broccoli is completely cooled.

Canned vegetables:

  • 1 10 oz can Green Beans, 1 10 oz can White corn
    Drain the canned vegetables completely.

Make the Dressing:

  • 1/2 Lemon, 1 tablespoon White vinegar, 1/4 teaspoon Dry mustard, 1/2 teaspoon Sunny Paris, 1/4 teaspoon Salt, 1/4 cup Olive oil
    Put the mustard in a small bowl and add the lemon juice, Sunny Paris, and white vinegar. Slowly start adding the olive oil and whisking the entire time until the mixture is emulsified.

Assembly:

  • 1 10 oz can Green Beans, 1/2 Red onion, 1 10 oz can White corn
    Put the sliced red onions, corn, and green beans in for the first layer in a nice serving bowl.
    King Salad
  • 2 cup Broccoli, 2 cup Beets, 1 Bell pepper
    Put the cold broccoli, cold julienned beets, and yellow bell pepper on top as the second layer.
    King Salad
  • Pour the dressing over the vegetables and toss. Serve immediately.
    King Salad

Notes

If you have other vegetables that are in the purple, green, or gold color range, add them as well.

Nutrition

Nutrition Facts
King Salad
Amount Per Serving
Calories 173 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g6%
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 0mg0%
Sodium 285mg12%
Potassium 448mg13%
Carbohydrates 20g7%
Fiber 6g25%
Sugar 6g7%
Protein 5g10%
* Percent Daily Values are based on a 2000 calorie diet.
Got Questions? Let me know!Mention @arbpen or tag #arbpen!
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About arbpen

As an award-winning and serious home cook, I seriously believe there is no reason why you can't have a restaurant quality meal at home. One of the good things about eating at home is to save money, so armed with a good menu plan, a shopping list, and an appreciation of good food, we can all have gourmet food on a budget.

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