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Skinny Hearty Grain and Veggie Salad

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Skinny Hearty Grain and Veggie Salad
  • Prep Time 20 min
  • Total Time 40 min
  • Servings 6
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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.

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.
Tips  

* 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.

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
0%
(
Saturated Fat
1g
0%
,
Trans Fat
0g
)
Cholesterol
0mg
0%
Sodium
340mg
0%
Total Carbohydrate
26g
0%
(
Dietary Fiber
6g
0%
,
Sugars
1g
)
Protein
9g
Daily Value*:
Vitamin A
35%
35%
Vitamin C
90%
90%
Calcium
8%
8%
Iron
15%
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 Choice
2
*Percent Daily Values are based on a 2,000 calorie diet.
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