1cup Tricolored QuinoaDry, Organic (You can substitute the quinoa with rice if you prefer, though it does not offer the same levels of protein or fiber.)
115 oz. canDiced tomatoesOrganic
110 oz.Super Bean Mix Organic (includes soybeans, chickpeas, black beans, kidney beans)Find these pre-made at Costco, or make your own from dry beans or canned organic beans with no salt.
1-2tbsp.Braggs Liquid AminosTo taste
2cupsVegetable Broth -Organic
1smallOnionDiced
Seasonings of choiceEverything But the Bagel, curry, pepper, etc.
Instructions
Cook quinoa – 1 cup dry to 2 cups liquid. I choose to use veggie broth as the liquid to cook the quinoa.
Sauté onions in 1 tbsp of Braggs Liquid Aminos and if you need more liquid, use a little water. Sauté until slightly browned.
Once the quinoa is cooked, add in and toss together the onions, chopped tomatoes and beans. Season as desired.
Notes
As I mentioned, the wholeness of quinoa and beans makes this high in protein. This dish provides complete carbohydrates, is filled with fiber, and is also very low fat!Melissa's Modifications:You can add other veggies that you like ... or add 1/4 or 1/2 cup of cranberries or raisins and nuts. Great for the holidays, enhancing its wholesomeness!Serve this dish as a main course with a salad (fully Vegan) or serve as a side dish by adding a 6 oz. piece of grilled lean chicken, turkey or fish as desired, along with a salad.Nutritional Values: 1 Serving (quinoa dish only ~ 10 oz./1.2cups) 450 Calories; 7.5g Fat; 23g Protein; 0 Cholesterol; 15g Fiber; 54g Carbohydrate; and 630 mg Sodium.To Healthy Eating!Melissa