Estimated Nutrition (whole recipe, rough)
Counts 22 of 24 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 22 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Quinoa | 1 cup cooked (185g) | 222 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Red Onion | 1 medium (110g) | 44 |
| Onion | 1 medium (110g) | 44 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Carrot | 1 medium (61g) | 25 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Turmeric | 1 tsp ground (3g) | 9 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Cloves | 1 tsp ground (2g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Allspice | 1 tsp ground (1.9g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Bulgur | not in our table | 0 |
| Coriander | 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
- =
- 1/2 cup red wine vinegar
- 4 tsp. olive oil
- 2 medium cloves garlic, minced
- 2 tsp. freshly ground pepper
- 1/2 tsp. salt
- 2 medium green bell peppers, chopped
- 2 medium red bell peppers, chopped
- 1 cup chopped cucumber
- 1/2 cup kalamata or other good-quality black olives, pitted and sliced
- 1/2 cup chopped red onion
- 1/2 cup chopped fresh parsley
- 4 cups cooked quinoa
- 6 servings/Egg- & Dairy-free
- 1 1/2 cups uncooked bulgur
- 3 large scallions
- 3 Tbs. vegetable oil
- 1 Tbs. ground cumin
- 2 tsp. ground coriander
- 1 tsp. turmeric
- 1/8 tsp. ground cloves or allspice
- 1/8 tsp. cayenne pepper, or to taste
- 15-oz. can chickpeas, rinsed and drained, or 2 cups cooked chickpeas
- 2 medium carrots, grated
- 16-oz. can diced tomatoes, drained
- 1 Tbs. tamari or reduced-sodium soy sauce, or more to taste
- =
Directions
1.In glass jar with tight-fitting lid, combine vinegar, oil, garlic, ground pepper and salt. Seal and shake well.
2.In large bowl, combine bell peppers, cucumber, olives, onion and parsley. Mix well. Add vinegar mixture and toss to coat. Add quinoa, stir gently but thoroughly to combine; serve.
Per serving: 9o cal.; 2g prot.; 3g total fat (1g sat. fat); 13g carb.; o chol.; 146mg sod.; 2g fiber
Curried Grains with Chickpeas and Vegetables/June '00/p. 61
Not only is this grain dish a quick entree, but it also makes an excellent filling for stuffed cabbage. Serve it with plain yogurt for a cooling contrast to the curry flavor.
1. In large saucepan, combine bulgur, pinch of salt and 3 cups water. Bring to a boil over high heat. Reduce heat to low and simmer until water is absorbed, about 15 minutes. Remove from heat and set aside, covered. Meanwhile, thinly slice scallions, keeping white and light green parts separate. Set aside.
2. In large nonstick skillet, heat oil over medium heat. Add scallion whites and cook, stirring often, 3 minutes.
3. Sprinkle with cumin, coriander, tur-meric, cloves and cayenne and cook, stirring often, 1 minute. Stir in chickpeas, carrots and tomatoes and cook, stirring occasionally, 2 minutes.
4. Stir in cooked bulgur, scallion greens and tamari and mix well. Reduce heat to low and cook, stirring occasionally, until piping hot, 5 to 10 minutes. Serve hot.