7-Ingredient Vegetable Salad Recipe
Although I’ve never had a monk fruit nor ever seen one, I’m intrigued by this new sweetener option. I am ever the snacker so having options that are not only filling but more nutritious is really important. We stock the pantry and refrigerator with protein snacks such as meats, nuts and cheeses – beef jerky and imitation crab are two of my favorite go-to snacks. We have a recipe for a hearty salad that was originally designed as a side dish but we have incorporated into our list of acceptable snacks. It’s filled with vegetables and beans – the only concern we have is the dressing / marinade that helps blend the flavors and give it some moisture. We managed to adjust the oil levels from the original recipe we were given but adjusting the sugar more than we already have caused it to taste a little bitter. We think we finally have a solution for that by replacing the sugar with Monk Fruit In The Raw, a no calorie sweetener.
The salad, although named “bean salad” when we got it is a bit of a misnomer. In actuality, it is a bowl full of vegetables with the inclusion of black-eyed peas. It’s supposed to include Lima beans as well but ummm… No. Not in this house. We like the version we have created and so do the kids. If it isn’t broken, don’t fix it, right? The kids are eating vegetables… that’s the definition of “not broken” in my book. September is childhood obesity month and I’m glad that isn’t something we need to worry about within our household. By incorporating foods like this that our kids enjoy, we are able to give them healthy options to snack on while also providing side dishes that are filling and pack a wallop in terms of vegetables. Since it contains a combination of 7 vegetables and beans, we decided it deserved a more fitting name.
7-Ingredient Vegetable Salad
Vegetable base:
½ cup celery, chopped
½ cup red pepper, chopped
½ cup carrots, chopped
1 onion, finely chopped
1 can shoe peg corn
1 can black eyed peas
1 can young baby peas
Dressing:
1/3 cup salad oil
1/3 cup apple cider vinegar
½ teaspoon salt
½ teaspoon ground black pepper
½ cup Monk Fruit In The Raw
In a small saucepan, combine dressing ingredients. Cook until all ingredients are completely dissolved. Continue to cook for an additional minute, stirring constantly. Remove from heat and set aside to cool.
While the dressing is cooling, you can start prepping the vegetable base. Open each can, drain in a colander, rinse and add to a large mixing bowl. We use a glass measuring bowl with a lid that can go right into the refrigerator. Chop and add the remaining vegetables to the bowl. Yeah, it’s a tough recipe, isn’t it?
By the time you are done chopping vegetables, the dressing will be cool enough to use. Pour the dressing mixture over the vegetable base and mix well. Refrigerator overnight, mixing occasionally. Assuming you don’t snarf it down, it will be good for at least two weeks.
I’m always looking for alternatives to use on my oatmeal, in my coffee and in recipes. Monk Fruit In the Raw fits with my goals of finding a low calorie (or in this case, a NO calorie) sweetener. It is made with real fruit, contains no added table sugar, molasses or sugar alcohols and has a simple, sweet taste. Families looking to reduce added sugars can utilize this without sacrificing sweetness or taste. For this particular recipe, the sweetness comes through. I actually could cut the amount down some – or increase the amount of vinegar.
While I haven’t tried Monk Fruit In The Raw in baking yet, that is mainly because I don’t bake that often. When I do bake, I tend to eat it all. That’s not good for me; utilizing Monk Fruit In The Raw for my next baking project might be a good alternative. Aside from that, I need to focus on vegetables – hence the 7-Ingredient Vegetable Salad Recipe!
Hopefully you’ll like it as much as we do!
For more information on Monk Fruit In The Raw, like their page on Facebook, follow on Twitter or visit their website where you can check out the recipes or use the conversion chart to incorporate it into your own recipes.
What types of healthy snacks do you gravitate toward?
I just bought some monk fruit extract so I am going to give it a go in my baking, as a stevia sub (I love stevia, just want to try something different) and see what happens! 🙂 Experimenting is the best, just like this salad… However, I’d totally put some animal protein on it! ha ha.
We actually did make it with chopped chicken breast one time, but since we make such a large batch and leave it in the fridge, we were worried about it going bad.
I haven’t tried Monk Fruit in the Raw, but I can tell you… I only use natural so this is right up my alley. I mostly use stevia right now and sometimes agave. Need to give Monk Fruit in the Raw a try.
I was surprised how sweet it really is. I’m used to sugar substitutes but had no idea until trying Monk Fruit in the Raw just how sweet it is.
I am going to print this out and see when we can make it.. we eat salads all the time here..
I’ve never been a big fan of salad but I think I would eat it more if it was prepared this way. I’m going to try making this here at home.
I have used Stevia but not Monk Fruit. If it’s close to being as good, then I would really like it. This salad looks really great. I would love to have the secret to getting the kids to eat it. LOL!
That looks really good. I have never heard of this Monk Fruit in the Raw before reading your article!
OMG! I have never had Monk fruit but I intend on having that vegetable salad! I am really curious about that fruit. Its look is alarming but I am curious as to its taste.
I’m intrigued by it too. I like that there are no calories. The ‘bean’ salad looks good. I’m not a big lima bean fan either, but I do like butter beans, which are similar. Weird, I know. 🙂
I don’t think I’ve ever had butter beans, Rosey. I love chickpeas (garbanzo beans) most but I’m not sure if they would work in this recipe. Let me know if you make it with butter beans and I’ll let you know if I try it with garbanzo beans. 🙂
Looks like a yummy treat to me. Anything low calorie is great.
So often we find that low calorie means trading off flavor. This recipe is low calorie without the trade-off.
This is exactly what I’m thinking. Hopefully, I’ll report back and tell you how this recipe went. Thanks!
Uhhhh I saw your picture of this recipe somewhere yesterday, maybe facebook and meant to write it down, so glad I found it again.. looks super simple and I love that it’s all veggies.. SOO have to pin it now that I will have it handy for our weekly dinner menu, this is gonna be a hit with my family, I know it… thanks for sharing, LOVE it!!
Thanks for finding it again, Melanie. 🙂 You’ll have to let us know what your family thinks. Just yesterday, my 10 year old asked if she could have some for an after-school snack. Let me think about that for a minute… YES!
That looks so fresh and delicious. I tried Monk Fruit in the Raw at Mom 2.0 this year with a sweet recipe….I’ll have to try this salad recipe out! YUM!
Huh! I never would have thought of putting it on vegetables. Love the presentation in the glass!
I haven’t heard of a sweetener from Monk Fruit before. I like making salads with lots of non-lettuce veggies too.
I am trying to cut down on the calories. This seems like it would be delicious, and I would love to make it.
I love black eyed peas and never thought to put them in a salad.This looks delicious.
Looks yummy, i will have to make this
That i s pretty tempting. I am def trying this!
Looks nice. I may give it a try this week.
This looks SO healthy fresh and delicious 🙂 As always I love all the pictures you share!
Definitely seems totally easy to whip this together! Great for lunches to take to work.
I have tried commercial “low cal” salad dressing made from monk fruit. I, personally, have the same issue with monk fruit as I do with stevia – an unpleasant aftertaste. I would never use monk fruit in the raw due to that experience, but I don’t know if everyone has the aftertaste issue. As far as I’m concerned, any natural sweetener that would induce children to eat salad is something to consider – in something like a raspberry vinaigrette, for example. The rest of the salad sounds yummy and – yes, I would even add lima beans!
I’ve never tried Monk fruit in the Raw as a sweetener . I’m looking for a healthier, non-chemical based sweetener from my coffee. Additionally, that salad looks GREAT!
Seven ingredients only, anyone can make this! Love a easy healthy option like this. The ingredients I love and eat already so that’s even better, Great side or snack!
This seems like a good alternative to sugar for my family.
I have never heard of this Monk Fruit in the Raw before but it looks so delicious . I am really intruiged because you have Piqued my interest now.Thank you.
What a tasty way to eat some veggies that one might otherwise not eat plain.
Looks like a very tasty salad.
I’ve seen Monk Fruit In The Raw, but hadn’t tried it because I’m a little hesitant to try things without hearing about someone’s personal experience. Based on what you’ve said about your experience, I’d be willing to at least try it and compare the aftertaste with stevia…
This sounds delicious. Thank you for sharing this recipe.
Wow! This is intriguing – have to make it to see what it tastes like ☺
Wow, this looks good!
Def gonna try – thanks for posting!
Hm. This seems a little outside of my comfort zone, but I am going to try it!
I haven’t tried Monk Fruit in The Raw yet. I use Sugar in the Raw and Stevia in The Raw. Your recipe looks very delicious and easy!
This veggie salad sounds delish. It is a perfect way to try Monk Fruit in the Raw – I’ve been wanting to try it!
I havent heard of this salad beforenbut sounds delicious thanks!
Thanks for a recipe that sounds delicious and is good for you.
That salad looks so bright and delicious, I’m always looking for good veggie side dish recipes, thanks. The monk fruit in the raw is intriguing, I’ve been using stevia, but I’m going to give this a try.
You’ll have to let me know if you decide to try it and what you think of it with Monk Fruit in the Raw vs Stevia. I’m torn. I’ve been switching back and forth between the two, but sometimes even make it with sugar since some members of the family prefer it that way. Would love to hear which you think works best with the recipe!
This looks like a really good salad. I’d eat it even if it weren’t so healthy for you.
Wow, great recipe! Looks delectable! Thanks!
Btw, I have (almost) the same black knife which I carry sometimes with me when going to other people’s houses so I can chop-chop quickly! hehe
I need to eat more vegetables and this salad is what I need.
This looks like a delicious recipe for salad.
Great recipe. I love salads. I put a lot of toppings on mine.
This sounds awesome! I can’t wait to try it!! =D
I love BLT’s passionately, so I cannot wait to try your special fixing. I will be trying it out over the weekend. Thanks for sharing it.
I’ve never heard of Monk Fruit in the Raw, but I will have to try it.
This recipe looks very tasty. Thanks for sharing!
this looks delicious. will give it a try!