Grains & Fruit Summer Salad

Rich in vitamins and minerals, this brilliant summer salad is a wholly satisfying low-calorie stunner. Serve alongside juicy chicken or a succulent steak, or top with grilled shrimp for a healthy complete meal in only half an hour!

Grains and Fruit Summer Salad
Photo: Andy Lyons
Start To Finish Time:
30 mins
Yield:
8 side-dish or 4 main-dish

Ingredients

  • 1 cup lightly packed fresh basil

  • ¼ cup lemon juice

  • ¼ cup olive oil

  • 4 cloves garlic, minced

  • 2 cup cooked grain (quinoa*, wild rice and/or brown rice)

  • ½ cup sliced green onions

  • 4 cup mixed spring greens (torn Bibb lettuce and/or spring mix)

  • 2 cup blueberries (9-10 oz.)

  • 1 cup cantaloupe cubes

  • 1 cup yellow cherry tomatoes, halved

  • 1 small zucchini, cut lengthwise in narrow ribbons

  • ½ cup walnut pieces, toasted

  • 4 ounce smoked salmon, flaked (optional)

  • cup snipped or shredded fresh herbs (dill, basil, and/or mint)

Cooked quinoa

  • ½ cup quinoa

  • 1 ⅓ cup water

  • ¼ teaspoon salt

Directions

  1. For basil dressing, in a blender or small food processor combine the 1 cup basil, lemon juice, olive oil, garlic, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Cover and blend or process until nearly smooth, stopping to scrape down sides as needed; set aside.

  2. In a medium bowl stir together cooked grains and green onions. Stir in about 2 tablespoons of the basil dressing to coat.

  3. For the salad, line a large bowl with greens. Top greens with grains mixture, blueberries, cantaloupe, tomatoes, zucchini, walnuts, and (if desired) salmon. Drizzle with half the remaining basil dressing; toss gently. Sprinkle with fresh herbs. Pass remaining dressing. Makes 8 side-dish or 4 main-dish servings.

Cooked quinoa

  1. *For 2 cups cooked quinoa, in a fine strainer rinse quinoa under cold running water; drain. In a small saucepan combine water, the quinoa, and salt. Bring to boiling; reduce heat. Cover and simmer for 15 minutes. Let stand to cool slightly. Drain off remaining liquid. Fluff with a fork.

Nutrition Facts (per serving)

207 Calories
13g Fat
21g Carbs
5g Protein
Nutrition Facts
Calories 207
% Daily Value *
Total Fat 13g 17%
Saturated Fat 1g 5%
Sodium 91mg 4%
Total Carbohydrate 21g 8%
Total Sugars 6g
Protein 5g
Vitamin C 23mg 115%
Calcium 50.5mg 4%
Iron 1.6mg 9%
Potassium 394mg 8%
Folate, total 72.6mcg
Vitamin B-6 0.2mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.