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Mediterranean Bowl

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Mediterranean Bowl

Nutrition Facts

Mediterranean Bowl
CaloriesCalories
488 Per Serving
ProteinProtein
17g Per Serving
FiberFiber
12g Per Serving
×
Calories 488
Total Fat 21.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 13.0 g
Cholesterol 0 mg
Sodium 339 mg
Total Carbohydrate 63 g
Dietary Fiber 12 g
Sugars 6 g
Added Sugars 0 g
Protein 17 g

Dietary Exchanges
3 1/2 starch, 1 vegetable, 1 lean meat, 4 fat

Ingredients

Servings   4   Serving Size   1 1/2 cups

Ingredients

  • 1 cup uncooked whole grain sorghum

Dressing

  • 1/4 cup olive, canola or corn oil
  • 2 tablespoons lime juice (from 1/2 medium lime)
  • 1 tablespoon chopped cilantro
  • 1 garlic clove, minced
  • 1/2 to 1 teaspoon Dijon mustard (lowest sodium available)
  • 1/4 to 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

****

  • 1 cup grape or cherry tomatoes (about ½ pint), halved
  • 1 15.5-ounce can no-salt-added chickpeas, cannellini beans, red kidney or black beans (rinsed and drained)
  • 1/2 cup jarred roasted red bell peppers
  • 1/2 cup frozen shelled edamame, 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 and sliced into 8 slices

Directions

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. Set aside.
  3. In a medium bowl, stir together the tomatoes, beans, bell peppers, edamame, cucumber and green onions. Stir in the cooked sorghum. Pour the dressing all over, stirring to coat.
  4. Put the sorghum mixture into serving bowls. Sprinkle with the feta. Top with the avocado slices.
 

Nutrition Facts

Mediterranean Bowl
CaloriesCalories
488 Per Serving
ProteinProtein
17g Per Serving
FiberFiber
12g Per Serving
×
Calories 488
Total Fat 21.0 g
Saturated Fat 2.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 13.0 g
Cholesterol 0 mg
Sodium 339 mg
Total Carbohydrate 63 g
Dietary Fiber 12 g
Sugars 6 g
Added Sugars 0 g
Protein 17 g

Dietary Exchanges
3 1/2 starch, 1 vegetable, 1 lean meat, 4 fat

Ingredients

Servings   4   Serving Size   1 1/2 cups

Ingredients

  • 1 cup uncooked whole grain sorghum

Dressing

  • 1/4 cup olive, canola or corn oil
  • 2 tablespoons lime juice (from 1/2 medium lime)
  • 1 tablespoon chopped cilantro
  • 1 garlic clove, minced
  • 1/2 to 1 teaspoon Dijon mustard (lowest sodium available)
  • 1/4 to 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

****

  • 1 cup grape or cherry tomatoes (about ½ pint), halved
  • 1 15.5-ounce can no-salt-added chickpeas, cannellini beans, red kidney or black beans (rinsed and drained)
  • 1/2 cup jarred roasted red bell peppers
  • 1/2 cup frozen shelled edamame, 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 and sliced into 8 slices

Directions

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. Set aside.
  3. In a medium bowl, stir together the tomatoes, beans, bell peppers, edamame, cucumber and green onions. Stir in the cooked sorghum. Pour the dressing all over, stirring to coat.
  4. Put the sorghum mixture into serving bowls. Sprinkle with the feta. Top with the avocado slices.
 

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