Preparation
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Saute onions and garlic in olive oil until tender. Add tomatoes,
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beans, water and grain. Season with herbs and spices of your choice.
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Cook until the grain is tender. Serve with tossed salad. Food
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Exchange per serving: 1 STARCH/BREAD EXCHANGE + 1 VEGETABLE EXCHANGE
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(I would cut back on the beans to make it count as 1 starch/bread) (I
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also would use a combintion of couscous & quinoa and even add any
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free vegetables. This would be great to make ahead and take to work
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in the summer time.) From Vegetarian Times Typed by Lisa Greenwood
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Health Nutrition Facts
per serving
| Calorie | 293.63 |
| Protein | 11.06g |
| Fat | 2.47g |
| Water | 354.68g |
| Sodium | 24.79mg |
| Cholesterol | 0.00mg |
| Carbohydrates | 59.79g |
| Fiber | 3.78g |
| Vitamin A | 644.27IU |
| Vitamin C | 69.99mg |
| Calcium | 79.86mg |
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Health/Fitness Information
(To burn calories of one serving, you need to do one of following fitness)
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| |  | 43 minutes of Bicycling at 12 mph |
| |  | 40 minutes Walking at 4 mph |
| |  | 14 minutes Runing at 10 mph |
| |  | 35 minutes Swimming at 50 yards/minute |
| |  | 42 minutes Playing Tennis (Single) |
| |  | 35 minutes Playing Basketball (recreational) |
Health Diet/Fitness Wizard |
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