Glycemic Index Cookbook For Dummies
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Quinoa is a great grain to use in a vegetarian meal. Not only is it low glycemic and high in fiber, but it’s also a complete protein providing all the essential amino acids vegetarian meals sometimes lack. Plus, it’s easy to cook and super tasty to eat!

Low-Glycemic Quinoa with White Beans and Tomatoes

Serve this entree with a big side salad for a complete and balanced meal.

Preparation time: 10 minutes

Cooking time: 30 minutes

Yield: 3 servings

1 cup quinoa, rinsed and drained

2 cups low-sodium vegetable broth

1 cup white beans (cannellini or great Northern), rinsed and drained

6 cherry tomatoes, chopped

2 green onions, chopped

1 tablespoon lime juice

1 teaspoon ground cumin

3 tablespoons chopped fresh basil

  1. In a medium saucepan, bring the quinoa and broth to a boil over high heat. Reduce the heat to medium-low, cover, and simmer until the quinoa is tender, about 20 to 25 minutes.

  2. Stir in the white beans, and cook for 5 minutes.

  3. Remove quinoa from the stove and stir in the tomatoes, green onions, lime juice, cumin, and basil until well blended and heated. Divide into 3 bowls and serve.

Per serving: Calories 314 (From Fat 38); Glycemic Load 16 (Medium); Fat 4g (Saturated 0g); Cholesterol 0mg; Sodium 432mg; Carbohydrate 57g (Dietary Fiber 8g); Protein 12g.

About This Article

This article is from the book:

About the book authors:

Meri Raffetto, RD, is a registered dietitian and recognized professional in the area of nutrition and wellness; she has been featured in Healthy Living Magazine and the Chicago Tribune. She is the founder and CEO of and author of The Glycemic Index Diet For Dummies.

Rosanne Rust, MS, RD, LDN, is a registered dietitian, freelance writer, and online weight-loss coach for Real Living Nutrition Services.

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