Healthified Hearty Grain and Veggie Salad

50% less sat fat • 100% less cholesterol than the original recipe. This lemony bean-and-grain side dish is packed with fiber—6 grams per serving! Pair it with any grilled entrée for a fabulous summer meal.

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( 8 Ratings)

8 Ratings

5 Stars 25%

4 Stars 38%

3 Stars

2 Stars 12%

1 Stars 25%

Member Reviews ( 1 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 60
Fat Reduced By 5g
Cholesterol Reduced By 5mg

See What Makes It Healthified »

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Nutrition Information:

NUTRITION INFORMATION PER SERVING

Serving Size: 3/4 cup quinoa mixture plus 2/3 cup lettuce

Calories: 180
Calories from Fat: 50),

% Daily Value

Total Fat: 6g; 6%
(Saturated Fat 1g, 1% Trans Fat 0g 0% ),
Cholesterol: 0mg; 0%;
Sodium: 340mg; 340%;
Total Carbohydrate: 26g; 26%
(Dietary Fiber 6g 6% Sugars 1g 1% ),
Protein: 9g; 9%

% Daily Value*:

Vitamin A: 35%;
Vitamin C: 90%;
Calcium: 8%;
Iron: 15%;

Exchanges:

1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 1 Vegetable; 0 Very Lean Meat; 1/2 Lean Meat; 0 High-Fat Meat; 1/2 Fat;

Carbohydrate Choices:

*Percent Daily Values are based on a 2,000 calorie diet.

Prep Time 20 min
Total Time 40 min
Servings 6

Ingredients

1: cup fresh basil leaves

2: tablespoons grated Parmesan cheese

2: tablespoons lemon juice

2: tablespoons olive oil

4: cloves garlic, minced

1/4: teaspoon salt

1/4: teaspoon black pepper

2: cups cooked quinoa*

1: can (15 oz) Progresso® red kidney beans, rinsed and drained

1: cup chopped yellow sweet pepper

1/2: cup chopped seeded tomato

1/2: cup sliced green onions

4: cups torn Bibb lettuce

Directions

1 Place basil in a food processor. Add Parmesan cheese, lemon juice, olive oil, garlic, salt, and black pepper. Cover and process until nearly smooth, stopping to scrape down side as needed. Set aside.
2 In a medium bowl, stir together cooked quinoa, the beans, sweet pepper, tomato, and green onions. Add basil mixture; stir to coat.
3 Serve quinoa mixture over torn lettuce.
4 * To make 2 cups cooked quinoa: In a fine strainer, rinse 1/2 cup quinoa under cold running water; drain. In a small saucepan, combine 1 1/4 cups water, the quinoa, and 1/4 teaspoon salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Let stand to cool slightly. Drain off any remaining liquid.

The Original vs. Healthified

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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
1/4 cup grated Parmesan cheese	2 tablespoons grated Parmesan cheese
1/4 cup olive oil	2 tablespoons olive oil
1/2 teaspoon salt	1/4 teaspoon salt
2 cups cooked white rice	2 cups cooked quinoa*

Nutritional Highlights

Calories		240 (before) 180 (after)
Cholesterol		5 mg (before) 0 mg (after)
Fat		2 (before) 1/2 (after)
Saturated Fat		2 g (before) 1 g (after)
Sodium		460 mg (before) 340 mg (after)
Total Fat		11 g (before) 6 g (after)

Reviews

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1 - 1 of 1 Reviews View All

Posted 6/28/2010 9:17:26 AM REPORT ABUSE Barbara Spike said:

Rating:

I made this quickly this morning for a get together of our NH Sparkpeople group. Everyone loved it! Easy to make and tasty.

1 - 1 of 1 Reviews View All

We calculated the nutrition of this recipe at the time it was created on 07/25/2012. NOTE: We do not include optional ingredients in our calculations.