Estimated Nutrition (whole recipe, rough)
Counts 6 of 8 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 6 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Quinoa | 1 cup cooked (185g) | 222 |
| Rice | 1 cup cooked (158g) white | 206 |
| Couscous | 1 cup cooked (157g) | 176 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Garlic | 1 clove (3g) | 4 |
| Bean | not in our table | 0 |
| Water | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 cup onions, chopped
- 3 cl garlic
- 2 tomatoes, chopped
- 1 lbs beans, canned
- 4 cup water
- 2 cup quick brown rice, quinoa
- -or couscous
- =
Directions
Saute onions and garlic in olive oil until tender. Add tomatoes, beans, water and grain. Season with herbs and spices of your choice. Cook until the grain is tender. Serve with tossed salad. Food exchange per serving: 1 starch/bread exchange + 1 vegetable exchange (i would cut back on the beans to make it count as 1 starch/bread) (i also would use a combintion of couscous & quinoa and even add any free vegetables. This would be great to make ahead and take to work in the summer time). From vegetarian times typed by lisa greenwoo