Low-Glycemic Quinoa with White Beans and Tomatoes - dummies

Low-Glycemic Quinoa with White Beans and Tomatoes

By Meri Raffetto, Rosanne Rust

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.