Healthified Vegetarian Thai Salad with Peanut Dressing

50% less sat fat • 46% less sodium than the original recipe. This fresh and filling main-dish salad provides a whopping 10 grams of fiber per serving.

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( 15 Ratings)

15 Ratings

5 Stars 73%

4 Stars 13%

3 Stars

2 Stars

1 Stars

Member Reviews ( 8 )

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The Quick Take & Nutrition Info

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The Quick Take: Healthified

Calories Reduced By 120
Sodium Reduced By 470mg
Dietary Fiber Added 4g

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 1/4 cups bulgur mixture, 1 cup spinach, and about 3 tablespoons dressing

Calories: 290
Calories from Fat: 100),

% Daily Value

Total Fat: 11g; 11%
(Saturated Fat 1 1/2g, 1 1/2% Trans Fat 0g 0% ),
Cholesterol: 0mg; 0%;
Sodium: 550mg; 550%;
Total Carbohydrate: 35g; 35%
(Dietary Fiber 10g 10% Sugars 9g 9% ),
Protein: 17g; 17%

% Daily Value*:

Vitamin A: 130%;
Vitamin C: 100%;
Calcium: 15%;
Iron: 20%;

Exchanges:

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

Carbohydrate Choices:

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

Prep Time 25 min
Total Time 40 min
Servings 4

Ingredients

Vegetarian Thai Salad

1: cup Progresso® reduced-sodium chicken broth

1/2: cup bulgur

1: bag (10 oz) Cascadian Farm® frozen shelled edamame

1: medium red sweet pepper, seeded and cut into thin bite-size strips

1/2: cup coarsely shredded carrot

1/2: cup thinly sliced red onion

2: tablespoons snipped fresh cilantro

4: cups fresh spinach leaves

2: tablespoons finely chopped honey-flavor dry-roasted peanuts

1: recipe Peanut Dressing (below)

Peanut Dressing

1/3: cup water

3: tablespoons reduced-fat creamy peanut butter

2: tablespoons reduced-sodium soy sauce

1: teaspoon sugar

1/4: teaspoon ground ginger

1/8: teaspoon crushed red pepper

1: clove garlic, minced

Directions

1 In a medium saucepan, bring broth to boiling; add uncooked bulgur. Return to boiling; reduce heat. Cover and simmer about 15 minutes or until bulgur is tender and most of the liquid is absorbed. Drain if necessary. Meanwhile, prepare edamame according to package directions.
2 Transfer bulgur and edamame to a large bowl; stir in sweet pepper, carrot, red onion, and cilantro.
3 Divide spinach among four serving plates. Top with bulgur mixture; drizzle with Peanut Dressing. Sprinkle with peanuts.
4 Peanut Dressing: In a small saucepan, combine 1/3 cup water, 3 tablespoons reduced-fat creamy peanut butter, 2 tablespoons reduced-sodium soy sauce, 1 teaspoon sugar, 1/4 teaspoon ground ginger, 1/8 teaspoon crushed red pepper, and 1 clove garlic, minced. Whisk constantly over medium-low heat about 3 minutes or until smooth and slightly thickened (mixture will appear curdled at first but will become smooth as it’s whisked over the heat). Makes about 2/3 cup.

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 cup chicken broth	1 cup Progresso® reduced-sodium chicken broth
1/2 cup white rice	1/2 cup bulgur
4 cups chopped iceberg lettuce	4 cups fresh spinach leaves
3/4 cup bottled peanut sauce	2 tablespoons finely chopped honey-flavor dry-roasted peanuts
1/4 cup salted cocktail peanuts	1 recipe Peanut Dressing (below)
	1/3 cup water
	3 tablespoons reduced-fat creamy peanut butter
	2 tablespoons reduced-sodium soy sauce
	1 teaspoon sugar
	1/4 teaspoon ground ginger
	1/8 teaspoon crushed red pepper
	1 clove garlic, minced

Nutritional Highlights

Calories		410 (before) 290 (after)
Dietary Fiber		6 g (before) 10 g (after)
Fat		3 (before) 1 1/2 (after)
Saturated Fat		3 g (before) 1 1/2 g (after)
Sodium		1020 mg (before) 550 mg (after)
Total Fat		17 g (before) 11 g (after)
Vitamin A (%DV)		80 (before) 130 (after)

Reviews

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1 - 3 of 8 Reviews View All

Posted 2/1/2013 12:48:27 PM REPORT ABUSE Rrshley said:

Rating:

Okay some is always complaining my cooking is "too healthy" but I saw him scarfing it down happily. I didn't use spinach because I notice inach salads don't hold it's own under a lot of toppings. I let kale sit overnight with lemonjuice and EVOO. Used it in replace of spinach phenomenal.

Posted 1/17/2013 2:42:55 PM REPORT ABUSE JoeCogan said:

Rating:

I'm sure it's yummy, but it's hard to call a salad "vegetarian" when it's made with chicken broth...

Posted 2/27/2012 2:29:20 PM REPORT ABUSE 932ninja said:

Rating:

OH my, well worth the work! Next time we are going to do tofu chunks on top!

1 - 3 of 8 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.