Spanish Style Whole Grain With Refried Beans
Recommended Grain: Millet, quinoa or any other small delicate whole 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 required for life. American cuisine has not embraced this particular fare in the same way and unfortunately has not fully benefited from these nutrient power houses. Spanish style whole grains served with refried beans 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 required for life. American cuisine has not embraced this particular fare in the same way and unfortunately has not fully benefited from these nutrient power houses. Spanish style whole grains served with refried beans gives the typical Westerner the opportunity to take advantage of the biologically benefiting nutrients found in its ingredients.
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Equipment: Medium sauce pan
small sauce pan Ingredients: 1 cup whole grain 1 tbsp. cooking oil 2 cups vegetable stock 2 jalapenos diced 2 cloves of garlic 1 small onion diced 1 can diced tomatoes drained 1 Tbsp. Mexican or fajita seasoning blend 1/2 frozen corn 2 tsp. tomato paste 2 tbsp. cilantro salt and pepper to taste hot pepper flakes to taste (optional) 1 can low fat refried bean (black or pinto) |
Directions: In the medium sauce pan heat the oil on medium heat. Chop the onion and add to the heated oil and season with salt and pepper. Chop the garlic and jalapeno and add it to the pan. Add the millet and allow to toast for 3 minutes. Once the vegetables are softened add the stock, corn, seasoning blend and tomato paste. Turn up the heat until the mixture begins to boil. Remember to wash your hands with soap and water after chopping the jalapeno. The oil from the jalapeno irritates the skin and can be very unpleasant especially if you rub your eye. Once a boil is reached turn the heat to low and cover with a lid. Allow mixture to simmer for 30 minutes or until the liquid has been absorbed. While the whole grain is simmering heat the refried beans in the small sauce pan according to the can's directions. Chop and garnish the whole grain dish with the cilantro and serve along side the refried beans. If the Spanish whole grain is not as flavorful as desired season with more of the Mexican or fajita blend.
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Nutrition Facts
Servings 4.0 Amount Per Serving Calories 420 Total Fat 14 g Saturated Fat 2 g Monounsaturated Fat 7 g Polyunsaturated Fat 4 g Trans Fat 0 g Cholesterol 0 mg Sodium 723 mg Potassium 692 mg Total Carbohydrate 61 g Dietary Fiber 11 g Sugars 4 g Protein 13 g Vitamin A 8 % Vitamin C 17 % Calcium 8 % Iron 21 % * 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. |
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