Almost All American Bean Relish - 4 pts

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* Exported from MasterCook *

 

Almost All American Bean Relish - 4 pts

 

Recipe By :

Serving Size : 8 Preparation Time :0:00

Categories : LowFat (Less than 10%) Vegan

WW

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon canola oil

1 medium onion

1 clove garlic

16 ounces V-8 vegetable juice

2 cups canned whole tomatos

1 cup quinoa

1 1/4 cups adzuki beans -- cooked

1 1/4 cups black beans -- cooked

1 1/4 cups corn -- drained

 

Saute onion and garlic in olive oil {I sometimes also add green pepper}.

 

Blend V8 {low sodium} and canned tomatos in blender and add to pan. Don't drain,

keep juices, they help thin sauce.

 

Add quinoa an cook until done, adding water if needed. Add in beans and corn

season with cumin, dried red pepper flakes and chilli powder to suit your heat

preference.

Cook thru and serve.

 

Makes 8 servings

 

Nutrition Facts: Serving Size 259.8g

Per Serving: Calories 232 (Calories from Fat 33); Total Fat 3.7g 6% (Saturated

Fat 0.3g); Cholesterol 0mg; Sodium 244mg; Total Carbohydrates 41.9g; Dietary

Fiber 7.6g; Sugars .3g; Protein 9.5g;

 

AuthorNote: I love it as a side dish or as a salsa like topping for crackers or

chips. good both hot or cold.

High fiber relish/side dish/ that can be as mild or spicy as you like. The cumin

makes it smell like taco's and the quinoa and beans give it a meat like texture

with no actual meat. I like the red quinoa, but the regular will work also. I

used canned beans and rinse them, but the stupid recipe analzyer doesn't like

canned beans, at least not if you measure by the can. so I guestimated as best I

could.

 

Description:

" 4 pts "

Source:

" thecrankyone "

S(Formatted by Chupa Babi):

" 02.05.08 "

- - - - - - - - - - - - - - - - - - -

 

Per Serving (excluding unknown items): 348 Calories; 4g Fat (9.9% calories from

fat); 17g Protein; 64g Carbohydrate; 12g Dietary Fiber; 0mg Cholesterol; 308mg

Sodium. Exchanges: 4 Grain(Starch); 1/2 Lean Meat; 1 Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 5396 2470 0 0 0 0

 

 

 

 

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