Marinated vegetable salad recipes are great sources of nutrition because maximum vegetables are used in such salads which ensure better health results.Consumption of vegetables should be on every individual’s to do list. Vegetables are a remarkable source of the vital nutrients to maintain a healthy and balanced diet. The maintenance of the body is made sure by the intake of vegetables. People who eat more vegetables and fruits tend to live a better and healthy life than those who do not take in vegetables in their daily routine. This lifestyle reduces the risk of some fatal diseases.

Marinated vegetable salad recipes

The following are the nutrients one can find in vegetables.It is the cheapest and convenient way of consuming high nutrients. Naturally, vegetables are low in calories and fat. None have cholesterol. It helps one control his/her diet plan. Calories may be added in the form of sauces available in the market. Different seasonings may add a bit of taste in the dish. Vegetables include many beneficial nutrients including vitamin C, vitamin A, fiber, potassium, dietary fiber and folate which have folic acid in it.

Blood pressure is maintained by the intake of meals rich in potassium. The vegetables in which there is an abundance of potassium includes white potatoes, sweet potatoes, beans, tomato, beet greens, lentils, kidney beans, spinach, lima beans, and soybeans. The dietary fiber present in the vegetables allows an individual reduce blood cholesterol levels which help lower the risk of heart disease. It is a healthy life choice everyone should make.

For the proper function of the bowel, fiber is a must. It helps reduce diverticulosis and constipation. Eating meals rich in fiber allows a person to feel full with very less intake of calories. Childbearing women should take in ample amount of foods rich in folate. It helps the body form red blood cells. Folate could be made in the form of dietary supplements as well. This reduces the risk of spina bifida, neural tube defects, and anencephaly during fetal development. Another very significant factor found in the vegetables is vitamin A which keeps skin healthy, glowing and protects the skin against infections. It also keeps the eyes healthy. It also has constituents of vitamin C which helps keep the teeth and gums healthy and helps to heal the cuts and wounds. Vegetables contribute to maintaining a healthy diet that may protect against certain types of cancers.

Vegetables should be taken in a combination and not alone. There are a lot of different recipes that one can make quickly without wasting a lot of time. This simple article will show you how you can make natural vegetable marinated salads, which you can take to your office as your lunch and lead a happy and healthy life.

Here are some health marinated vegetable salad recipes.

Cranberry Spinach Salad


• One tbs butter

• ¾ cup almonds, blanched and slivered

• 1 pound spinach, rinsed and torn into bite-size pieces

• 1 cup dried cranberries

• Two tbs toasted sesame seeds

• One tbs poppy seeds

• ½ cup white sugar

• Two tsp minced onion

• ¼ tsp paprika

• ¼ cup white wine vinegar

• ½ cup vegetable oil

• ¼ cup cider vinegar


1. Use a medium saucepan to melt butter over medium heat. Cook and stir almonds in butter until they are lightly toasted. Remove from heat, and let cool.

2. Take a medium bowl, whisk together the sesame seeds, poppy seeds, paprika, onion sugar, cider vinegar, white wine vinegar, and vegetable oil and toss with spinach just before serving.

3. Use a large bowl to combine the spinach with the toasted almonds and cranberries.

Spicy Bean Salsa

• One can black- eyed peas

• One can black beans, rinsed and drained

• 1 can whole kernel corn, drained

• ½ cup chopped onion

• ½ cup chopped green bell pepper

• One can dice jalapeno peppers

• One can diced tomatoes, drained

• 1 cup Italian-style salad dressing

• ½ tsp garlic salt.


1. In a medium bowl, mix black-eyed peas, black beans, onion, green bell pepper, corn, jalapeno peppers, and tomatoes. Season with Italian-style salad dressing and garlic salt; mix well. Cover, and refrigerate overnight to blend flavors.

Black Bean and Corn Salad


• ¼ cup fresh lime juice

• ½ cup olive oil

• One clove garlic, minced

• One teaspoon salt

• 1/8 tsp ground cayenne pepper

• Two cans black beans, rinsed and drained

• One can corn

• One avocado diced

• One red bell pepper chopped

• Two tomatoes chopped

• Six green onions, sliced

• ½ cup chopped fresh cilantro


1. Place lime juice, olive oil, garlic, salt and cayenne pepper in a small jar. Cover it properly with lid. Now shake until ingredients are well mixed.

2. In a salad bowl, mix cranberry, beans, corn, bell pepper, green onions, tomatoes, and cilantro. Shake lime dressing, and pour it over the salad. Mix salad to coat vegetables and beans with dressing, and serve the delicious salad.

Buttery cooked carrots


• 1 pound baby carrots

• ¼ cup margarine

• 1/3 cup brown sugar


1. Cook carrots in a large pot with boiling water until tender. Now drain off most of the liquid, leaving the bottom of pan covered with water. Set the carrots aside.

2. Blend margarine and brown sugar into the water. Simmer and mix until the margarine melts. Return carrots to the pot, and toss to coat. Cover, and let sit for a few minutes to allow flavors to mingle.

Spinach and feta pasta salad


• One package penne pasta

• Two tbs olive oil

• ½ cup chopped onion

• One clove garlic, minced

• Three diced tomatoes

• 1 cup sliced fresh mushrooms

• 2 cups spinach leaves, packed

• Salt and pepper to taste

• One pinch red pepper flakes

• 8 ounces feta cheese, crumble


1. Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water until al dente; drain.

2. Meanwhile, heat olive oil in a large skillet over medium-high heat; add garlic and onion, and cook until they turn golden brown. Blend in tomatoes, spinach, and mushroom. Season with pepper, salt, and red pepper flakes. Cook it for 2 minutes more, until tomatoes are heated through, and spinach is wilted. Decrease heat to medium, mix in pasta and feta cheese and cook until heated through.