Healthified Thai Salad with Peanut Dressing

Vegetarian
Dairy Free
Very Healthy
Health score
100%
Healthified Thai Salad with Peanut Dressing
40 min.
4
296kcal

Suggestions


Welcome to a delightful culinary adventure with our Healthified Thai Salad with Peanut Dressing! This vibrant and nutritious dish is perfect for anyone looking to enjoy a delicious meal without compromising on health. Packed with fresh vegetables, protein-rich edamame, and the wholesome goodness of bulgur, this salad is not only vegetarian and dairy-free but also bursting with flavor.

Imagine a colorful medley of crunchy sweet peppers, shredded carrots, and crisp red onions, all beautifully layered on a bed of fresh spinach. The star of the show is the creamy peanut dressing, which adds a rich, nutty flavor that perfectly complements the freshness of the salad. With just a hint of crushed red pepper, this dressing brings a delightful kick that will tantalize your taste buds.

Ready in just 40 minutes, this dish is ideal for a quick lunch, a satisfying side, or even a main course that will impress your family and friends. With only 296 calories per serving, you can indulge guilt-free while nourishing your body with wholesome ingredients. Whether you're a seasoned chef or a kitchen novice, this Healthified Thai Salad is a must-try recipe that will elevate your meal experience and leave you feeling energized and satisfied!

Ingredients

  • 0.5 cup bulgur 
  • 0.5 cup carrots shredded
  • tablespoons creamy peanut butter reduced-fat
  • 0.1 teaspoon pepper red crushed
  • tablespoons chop roasted peanuts finely chopped
  • 10 oz edamame frozen shelled cascadian farm®
  • tablespoons cilantro leaves fresh snipped
  • clove garlic minced
  • 0.3 teaspoon ground ginger 
  • cup chicken broth reduced-sodium progresso®
  • tablespoons soy sauce reduced-sodium
  • medium bell pepper sweet red seeded cut into thin bite-size strips
  • 0.5 cup onion red thinly sliced
  • cups pkt spinach fresh
  • teaspoon sugar 
  • 0.3 cup water 

Equipment

  • bowl
  • sauce pan
  • whisk

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.
  2. Drain if necessary. Meanwhile, prepare edamame according to package directions.
  3. Transfer bulgur and edamame to a large bowl; stir in sweet pepper, carrot, red onion, and cilantro.
  4. Divide spinach among four serving plates. Top with bulgur mixture; drizzle with Peanut Dressing.
  5. Sprinkle with peanuts.
  6. 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.
  7. 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.

Nutrition Facts

Calories296kcal
Protein20.75%
Fat34.09%
Carbs45.16%

Properties

Glycemic Index
82.73
Glycemic Load
7.23
Inflammation Score
-10
Nutrition Score
25.864782540695%

Flavonoids

Luteolin
0.43mg
Isorhamnetin
1mg
Kaempferol
2.09mg
Myricetin
0.13mg
Quercetin
5.47mg

Nutrients percent of daily need

Calories:295.84kcal
14.79%
Fat:11.88g
18.28%
Saturated Fat:1.8g
11.27%
Carbohydrates:35.4g
11.8%
Net Carbohydrates:26.15g
9.51%
Sugar:7.6g
8.45%
Cholesterol:0mg
0%
Sodium:419.66mg
18.25%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.27g
32.54%
Vitamin K:149.62µg
142.49%
Vitamin A:6451.64IU
129.03%
Manganese:1.25mg
62.73%
Vitamin C:49.22mg
59.66%
Fiber:9.26g
37.03%
Folate:102.32µg
25.58%
Potassium:887.43mg
25.36%
Vitamin B3:4.83mg
24.13%
Magnesium:95.98mg
23.99%
Iron:3.95mg
21.92%
Vitamin B6:0.36mg
17.9%
Phosphorus:177.79mg
17.78%
Vitamin E:2.6mg
17.34%
Calcium:122.19mg
12.22%
Copper:0.23mg
11.53%
Vitamin B2:0.19mg
11.09%
Vitamin B1:0.13mg
8.6%
Zinc:1.23mg
8.19%
Vitamin B5:0.59mg
5.94%
Selenium:2.04µg
2.92%