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地中海碗

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地中海碗

Whole grain sorghum — a plant-based protein — is not only delicious but also versatile. It can be used like other grains, such as rice, quinoa 和 barley, in main dishes or as a side dish. You can easily cook sorghum on the stovetop, in a slow cooker, rice cooker or an oven. 或者把它当零食吃!

This recipe is supported by Sorghum Checkoff.

成分

份   4   服务规模   1杯半

成分

  • 1 cup uncooked whole grain sorghum

沙拉酱

  • 1/4 cup olive, canola or corn oil
  • 2 tablespoons lime juice (from 1/2 medium lime)
  • 1 tablespoon chopped cilantro
  • 1瓣蒜，剁碎
  • 1/2 to 1 teaspoon Dijon mustard (lowest sodium available)
  • 1/4 to 1/2 teaspoon ground cumin
  • 1/4茶匙盐
  • 1/4茶匙胡椒粉

****

  • 1 cup grape or cherry tomatoes (about ½ pint), halved
  • 1 15.5-ounce can no-salt-added chickpeas, 、豆类, red kidney or black 豆子。 (rinsed 和 drained)
  • 1/2 cup jarred roasted red 青椒
  • 1/2 cup frozen shelled 毛豆, thawed
  • 1/2 cup chopped cucumber
  • 1/2 cup green onions (about 4 medium), green parts only, chopped
  • 1/4 cup fat-free feta cheese
  • 1/2 medium avocado, pitted 和 sliced into 8 slices

方向

Tip: Click on step to mark as complete.

  1. Prepare the sorghum using the package directions, omitting the salt.
  2. Meanwhile, in a small bowl, whisk together the dressing ingredients. 拨出.
  3. 放入中碗中, stir together the tomatoes, 豆子。, 青椒, 毛豆, cucumber 和 green onions. Stir in the cooked sorghum. Pour the dressing all over, stirring to coat.
  4. Put the sorghum mixture into serving bowls. 撒上羊乳酪. Top with the avocado slices.

营养成分

地中海碗
卡路里卡路里
每份488
蛋白质蛋白质
每份17克
纤维纤维
每份12克

营养成分

卡路里 488
总脂肪 21.0 g
饱和脂肪 2.5 g
反式脂肪 0.0 g
多不饱和脂肪 3.5 g
不饱和脂肪 13.0 g
胆固醇 0 mg
钠 339 mg
总碳水化合物 63 g
膳食纤维 12 g
糖 6 g
添加糖 0 g
蛋白质 17 g

饮食交流
3 1/2 starch, 1 vegetable, 1 lean meat, 4 fat

 

Whole grain sorghum — a plant-based protein — is not only delicious but also versatile. It can be used like other grains, such as rice, quinoa 和 barley, in main dishes or as a side dish. You can easily cook sorghum on the stovetop, in a slow cooker, rice cooker or an oven. 或者把它当零食吃!

This recipe is supported by Sorghum Checkoff.

营养成分

地中海碗
卡路里卡路里
每份488
蛋白质蛋白质
每份17克
纤维纤维
每份12克
×
卡路里 488
总脂肪 21.0 g
饱和脂肪 2.5 g
反式脂肪 0.0 g
多不饱和脂肪 3.5 g
不饱和脂肪 13.0 g
胆固醇 0 mg
钠 339 mg
总碳水化合物 63 g
膳食纤维 12 g
糖 6 g
添加糖 0 g
蛋白质 17 g

饮食交流
3 1/2 starch, 1 vegetable, 1 lean meat, 4 fat

成分

份   4   服务规模   1杯半

成分

  • 1 cup uncooked whole grain sorghum

沙拉酱

  • 1/4 cup olive, canola or corn oil
  • 2 tablespoons lime juice (from 1/2 medium lime)
  • 1 tablespoon chopped cilantro
  • 1瓣蒜，剁碎
  • 1/2 to 1 teaspoon Dijon mustard (lowest sodium available)
  • 1/4 to 1/2 teaspoon ground cumin
  • 1/4茶匙盐
  • 1/4茶匙胡椒粉

****

  • 1 cup grape or cherry tomatoes (about ½ pint), halved
  • 1 15.5-ounce can no-salt-added chickpeas, 、豆类, red kidney or black 豆子。 (rinsed 和 drained)
  • 1/2 cup jarred roasted red 青椒
  • 1/2 cup frozen shelled 毛豆, thawed
  • 1/2 cup chopped cucumber
  • 1/2 cup green onions (about 4 medium), green parts only, chopped
  • 1/4 cup fat-free feta cheese
  • 1/2 medium avocado, pitted 和 sliced into 8 slices

方向

Tip: Click on step to mark as complete.

  1. Prepare the sorghum using the package directions, omitting the salt.
  2. Meanwhile, in a small bowl, whisk together the dressing ingredients. 拨出.
  3. 放入中碗中, stir together the tomatoes, 豆子。, 青椒, 毛豆, cucumber 和 green onions. Stir in the cooked sorghum. Pour the dressing all over, stirring to coat.
  4. Put the sorghum mixture into serving bowls. 撒上羊乳酪. Top with the avocado slices.
 

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