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Healthified Confetti Quinoa Salad

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28% less sodium than the original recipe. Serve this hearty salad as a side or a light meatless main dish. The quinoa and Chick Peas provide as much protein per serving as an ounce of meat. Another bonus: This dish is gluten free.

  • Prep Time 25 min
  • Total Time 2 hr 25 min
  • Servings 6

Ingredients

1
cup reduced-sodium chicken broth
1/2
cup quinoa, well rinsed
1
cup chopped green, yellow, and/or orange sweet pepper
2
tomatoes, chopped
1
can (15 oz) Chick Peas, rinsed and drained
1/2
cup chopped green onions
2
tablespoons chopped fresh parsley
2
tablespoons chopped fresh mint
2
tablespoons lemon juice
1/4
teaspoon salt
1/4
teaspoon black pepper

Directions

  • 1 In a small saucepan, combine broth and quinoa. Bring to boiling; reduce heat. Cover and simmer about 15 minutes or until broth is absorbed. Remove from heat and set aside.
  • 2 Meanwhile, in a large bowl, combine sweet pepper, tomatoes, Chick Peas, green onions, parsley, and mint. Add the cooked quinoa; mix well. Add lemon juice; toss well to mix. Season with salt and black pepper. Cover and refrigerate for 2 to 4 hours before serving.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 40
  • Fat Reduced By 4g
  • Saturated Fat Reduced By 1g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 3/4 cup
Calories
150
(
Calories from Fat
25),
% Daily Value
Total Fat
2 1/2g
2 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
200mg
200%;
Total Carbohydrate
25g
25%
(Dietary Fiber
5g
5%
  Sugars
3g
3%
),
Protein
7g
7%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
25%;
Calcium
4%;
Iron
10%;
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
1 cup chicken broth 1 cup Progresso® reduced-sodium chicken broth
2 tablespoons olive oil 1/4 teaspoon salt
1/2 teaspoon salt
Nutritional Highlights
Calories
 
 
200 (before)
160 (after)
Saturated Fat
 
 
1 g (before)
0 g (after)
Sodium
 
 
570 mg (before)
410 mg (after)
Total Fat
 
 
6 g (before)
2 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 3/4 cup
Calories
150
(
Calories from Fat
25),
% Daily Value
Total Fat
2 1/2g
2 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
200mg
200%;
Total Carbohydrate
25g
25%
(Dietary Fiber
5g
5%
  Sugars
3g
3%
),
Protein
7g
7%
;
% Daily Value*:
Vitamin A
15%;
Vitamin C
25%;
Calcium
4%;
Iron
10%;
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1/2 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 1/2 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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