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Recipes

Quinoa Brown Rice Black Bean Tomato Salad Recipe
Serves: 12 person(s)
This is a variation prepared to serve as a potluck salad, or can serve as a balanced meal in itself. Need to plan ahead and allow sufficient time for cooking and then for chopping all of the fresh ingredients.

Ingredients
  • 1/2 cup quinoa, Inca Red, dry
  • 1/2 cup brown basmati rice, dry
  • 2 1/2 cups cooked black beans (20 oz.)
  • 1 1/2 cups cilantro, chopped leaves and stems (one bunch fresh)
  • 1 cup chopped green onions (7 stalks & bulbs)
  • 2 cups cherry tomatoes (1 small box)
  • 1/4 cup lemon juice (squeezed one lemon)
  • 1/4 cup lime juice (squeezed one lime)
  • 1/4 cup olive oil (sprinkled over mixture)
  • 1/4 tsp. sea salt
  • 1/4 tsp. Mrs. Dash, tomato basil garlic blend seasoning
  • 1 tsp. parsley, dried flakes

Directions: The day before, wash and soak black beans for about 8 hours, then boil for at least two hours and allow to cool. Several hours ahead of final preparation time, combine the quinoa and brown rice in rice cooker with 2 cups of water; when most of water has been absorbed during cooking, add 1/2 cup more water before cooking is completed. Allow to cool for at least one hour. Chop the fresh greens and quarter the cherry tomatoes. In a very large bowl, combine the quinoa/rice and black beans, then add in the chopped green onions, cilantro, and quartered tomatoes. Sprinkle on top of this mixture the sea salt and dried parsley flakes. Then squeeze the juice of one lemon and one lime into the bowl of ingredients. Pour the olive oil over all and mix all ingredients together until the flavors are well blended and the cooked and fresh items are well mixed. Suggested serving size is 6 ounces (3/4 cup) when used as one part of a larger meal.

Categories: Salads, Boil, Marinade, No Cook
Calories 242 kcal (1012.5 kJ)
Grams (kcal) %
Total Fat 5.6 50.4 20.8 %
Saturated Fat 0.8 7.2 3 %
Total Trans Fat 0 0 0 %
Total Carbohydrate 38.4 153.6 63.5 %
Dietary Fiber 7.4
Sugars 1.9 7.6 3.1 %
Protein 10.7 42.8 17.7 %
Alcohol 0 0 0 %
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To burn 242 calories, you could do any of the following:(Base on weight: 154lbs or 70kg)
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Nutrition Facts
Serving Size 105g
Amount Per Serving
Calories 242 kcal (1012.5 kJ)
Calories from Fat 50.4 kcal (210.87 kJ)
% Daily Value (*)
Total Fat 5.6 g 8.6 %
Saturated Fat 0.8 g 4 %
Total Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 45.6 mg 1.9 %
Potassium 753.3 mg 21.5 %
Total Carbohydrate 38.4 g 12.8 %
Dietary Fiber 7.4 g 29.6 %
Sugars 1.9 g
Protein 10.7 g 21.4 %
Calcium 66.3 mg 6.6 %
Alcohol 0 g
Iron 15 %   •   Magnesium 22.7 %
Manganese 35 %   •   Niacin 6 %
Phosphorus 19.5 %   •   Riboflavin 5.9 %
Selenium 4.4 %   •   Thiamin 26.7 %
Vitamin A 8.8 %   •   Vitamin B12 0 %
Vitamin B6 10 %   •   Vitamin C 15.5 %
Vitamin D 0 %   •   Vitamin E 0 %
Zinc 12.7 %   •  
(*) Percent Daily Values are based on a 2,000 calorie diet. Your daily values maybe higher or lower depending on your calorie needs. These values are recommended by a government body. They are not Slim Diary recommendations.

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