A great vegetable salad, using both fresh and canned veggies, with lots of variations!
Prep Time 15minutes
Total Time 15minutes
Carbs (g): 33
1cupcooked brown rice(OR any other type of cooked rice, pasta, cous cous, diced potatoes or barley, crumbled ramen noodles, cooked or uncooked, without flavor packet)
1cangreen beans, drained(OR any other canned beans or peas, spinach--fresh or frozen, or drained, canned or marinated artichoke hearts)
1/2cankidney beans, drained
1medium tomato, diced(OR Cherry or grape tomatoes, canned diced tomatoes, diced peppers (sweet or hot depending on your taste), mushrooms (fresh are great, canned OK), black olives, diced avocado)
10grapes, halved and seeded(OR bite-sized pieces of fresh oranges, mangoes, papaya, apples, pineapple, strawberries, or canned peaches, mandarin oranges, or pineapple)
2tablespoonssliced almonds(OR cashews, walnuts, pecans; raw chopped carrot, jicama, broccoli or cauliflower)
4dried apricots, quartered(OR Almost any other dried fruit, such as raisins, cranberries, dates, or bananas)
1/2teaspoonMrs. Dash(OR Curry, cinnamon (use a little more sugar), chili powder/cumin mix, garlic, soy sauce, Italian seasoning, tarragon – all to taste as strengths of spices can vary greatly)
1tablespoonextra virgin olive oil
2 tablespoonsbalsamic vinegar(OR Wine vinegar, cider vinegar, white vinegar, lemon or lime juice (start with 1 tablespoon and add more to taste)
Combine rice, vegetables, fruits and nuts in bowl. Sprinkle seasonings over the top, then drizzle with the oil and mix gently. Add the vinegar and again mix gently.
Serve immediately or place in refrigerator or other cool place until ready to serve. It will last 2 to 3 days in the refrigerator, so it’s good to make ahead.
You can substitute for nearly any ingredient based on what you have on hand. See some of my suggestions in the ingredient list.Add some diced tofu if you’re trying to get more soy into your diet, and shredded cheese can be sprinkled over the top just before serving to increase the calcium content. Of course, you can use a different type of oil or a sugar substitute such as honey or a low-calorie sweetener.To make this into a chilled one-dish meal on a hot day, add a 6-ounce can (the size of a tuna can) of ham or chicken. Drain the meat, and break it into bite sized pieces. Mix gently and briefly to avoid turning the meat into mush. Serves 2 as a main dish for dinner.
Vegetable Salad a la Que Tal
Amount Per Serving
Calories 208Calories from Fat 63
% Daily Value*
Saturated Fat 0g0%
Vitamin A 995IU20%
Vitamin C 13.5mg16%
* Percent Daily Values are based on a 2000 calorie diet.