Southwestern Whole Grain Dish
Recommended Grain: Quinoa or other small grain
Frequently viewed as present's food, people of Latin, Asian and African cultures have depended on legumes and whole grains for sustenance for centuries. The prolonged success of these two culinary staples can be contributed to both their sustainability and high nutrient content. As a plant based product legumes and whole grains offer a multitude of vitamins, minerals, fibers and phytochemicals. Both foods, but legumes in particular, are unique plant species because of their high concentration of nutrients often associated with animal products such as protein and iron. When plated together all 9 essential amino acids are present providing the body with the ability to synthesize all 24,000 functioning proteins in the human body. American cuisine has not embraced this particular fare in the same way and unfortunately has not fully benefited from these nutrient power houses. This Latin inspired whole grain dish gives the typical Westerner the opportunity to take advantage of the biologically benefiting nutrients found in its ingredients.
Frequently viewed as present's food, people of Latin, Asian and African cultures have depended on legumes and whole grains for sustenance for centuries. The prolonged success of these two culinary staples can be contributed to both their sustainability and high nutrient content. As a plant based product legumes and whole grains offer a multitude of vitamins, minerals, fibers and phytochemicals. Both foods, but legumes in particular, are unique plant species because of their high concentration of nutrients often associated with animal products such as protein and iron. When plated together all 9 essential amino acids are present providing the body with the ability to synthesize all 24,000 functioning proteins in the human body. American cuisine has not embraced this particular fare in the same way and unfortunately has not fully benefited from these nutrient power houses. This Latin inspired whole grain dish gives the typical Westerner the opportunity to take advantage of the biologically benefiting nutrients found in its ingredients.
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Equipment: Large sauté pan
Medium sauce pan Ingredients: 1 cup whole grain 2 cups Salsa 2 fresh mangos peeled and diced into cubes 1 can black beans washed and drained |
Directions:In the medium sauce pan cook the whole grain according to the packages instructions. In the meantime, chop the mangoes and wash and drain the black beans. Heat the mango and the beans on medium/high heat in the large sauté pan until softened. When the whole grain is finished cooking add to the sauté pan. Add in the salsa and stir together until evenly mixed. If you would like to add more nutrients to the dish and an appealing presentation cut the tops off of 4 bell peppers and remove the seeds. Female bell peppers have 4 bumps on the bottom making them more sturdy and suitable for this dish. Fill the peppers with the mixture and place in a 350 degree oven for 15 min or until the top layer of the mixture turns golden brown and the pepper begins to soften.
Nutrition Facts
Servings 4.0
Amount Per Serving
Calories 340
Total Fat 3 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 1255 mg 52
Potassium 1322 mg
Total Carbohydrate 66 g
Dietary Fiber 16 g
Sugars 15 g
Protein 15 g
Vitamin A 63 %
Vitamin C 173 %
Calcium 10 %
Iron 24 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
Servings 4.0
Amount Per Serving
Calories 340
Total Fat 3 g
Saturated Fat 0 g
Monounsaturated Fat 1 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 1255 mg 52
Potassium 1322 mg
Total Carbohydrate 66 g
Dietary Fiber 16 g
Sugars 15 g
Protein 15 g
Vitamin A 63 %
Vitamin C 173 %
Calcium 10 %
Iron 24 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
