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Ингредиенты
- 1/3 c. Whole millet
- 2/3 c. Quinoa -- rinsed well
- 1/2 c. Vegetable broth -- or possibly water
- 1 c. Diced onions
- 1 x Red or possibly green pepper --
- Â Â Diced
- 1 Tbsp. Chopped garlic
- 2 c. Diced tomatoes
- 1/4 tsp Grnd red pepper
- Â Â Kernels from 2 ears corn --
- 1 c. Or possibly
- 1 c. Frzn whole kernel corn
- Â Â c Frzn peas -- thawed
- 16 ounce Can
- Â Â Rinsed
- 1/2 c. Coarsely minced fresh
- Â Â Basil
- 2 Tbsp. Minced fresh parsley
- 1/2 tsp Salt
- 1/4 tsp Freshly grnd pepper
- Â Â Kidney beans -- liquid removed and
Инструкции
- 1. Toast millet in small saucepan over medium-high heat till lightly golden brown. Add in 1 c. water. Bring to boil; reduce heat and simmer till tender, 25 to 30 min. Meanwhile, in another saucepan heat quinoa and 1 1/3 c. water to boiling. Reduce heat; cover and simmer 15 min.
- 2. Bring broth to boil in large skillet. Add in onions, red pepper and garlic; cook till tender, 5 min. Add in tomatoes and grnd red pepper; cook till tomato is tender and juicy, 3 min. stir in corn, peas and beans, cook 1 minute more.
- 3 Remove from heat and stir in quinoa and millet. Stir in basil, parsley, salt and pepper.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1053g | |
| Calories 1020 | |
| Calories from Fat 105 | 10% |
| Total Fat 12.04g | 15% |
| Saturated Fat 1.68g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 1820mg | 76% |
| Potassium 2381mg | 68% |
| Total Carbs 195.79g | 52% |
| Dietary Fiber 30.6g | 102% |
| Sugars 28.59g | 19% |
| Protein 39.05g | 62% |
