Mediterranean Quinoa and Black Bean Salad

A crisp, tangy and surprisingly filling lunch. The quinoa and black beans provide plenty of protein to keep you satisfied until dinner. I have been obsessed with this salad for a while so, I am glad it fit well into my new gluten-free lifestyle:-)

Mediterranean Quinoa and Black Bean Salad
Ingredients:
1 cup quinoa
1 can Black beans
2 Organic tomato, seeded and diced
1 cup cucumber, seeded and diced
1/4 cup chopped scallions
1/4 cup olives, chopped
1/4 cup coarsely chopped fresh parsley
2 Tbs extra-virgin olive oil
1 Tbs white-wine vinegar
Freshly ground pepper, to taste

Directions:
1. Boil 2 cups of water. Add quinoa and reduce heat to low. Simmer for 15 minutes. Cool in a medium bowl.

2. Once cool, drain and rinse black beans and add them and the tomatoes, cucumbers, scallions, olives and parsley.

3. Whisk the remaining ingredients in a small bowl. Toss with the salad and serve.

Servings: 4

Cooking Times
Preparation Time: 5 minutes
Cooking Time: 15 minutes
Total Time: 20 minutes

Nutrition Facts
Serving size: 1/4 of a recipe (7.6 ounces).
Percent daily values based on custom values.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 305.12
Calories From Fat (30%) 91.55
% Daily Value
Total Fat 10.55g 18%
Saturated Fat 1.38g 13%
Cholesterol 0mg 0%
Sodium 191.35mg 8%
Potassium 715.32mg 20%
Total Carbohydrates 44.29g 21%
Fiber 7.85g 26%
Sugar 2.41g
Protein 10.45g 16%

Recipe Type: Gluten-free, Main Course, Organic, Salad, Vegetables

Source
Author: Susan Ewing

Chickpea Popcorn

There is nothing like a big bowl of buttery salty popcorn...unless you are like me, and carb sensitive and it gives you a headache. I found the perfect substitute on Dr. Oz's website. Instead of using salt and butter, this snack derives its flavor from spices and olive oil. It isn't exactly the same but you get the same crunch payoff:-) Here is how you do it:

First, preheat your oven to 350 degrees:

Then, rinse the chickpeas and spread them on a baking pan: 

Add a teaspoon each of garlic powder, cumin and oregano and drizzle with olive oil: 

Put it all in the oven:

Bake for 50 minutes: 

And here's what you get:-)

And here is the recipe and the stats: 

Chickpea Popcorn
Ingredients:
1 (15 oz) can chick peas, drained
1 tsp ground cumin
1 tsp garlic powder
1 tsp oregano
1 tsp olive oil

Directions:
1. Preheat oven to 350° F.

2. Mix chickpeas with all ingredients. Spread on a baking sheet and bake for 45 minutes or a bit longer until they’re extra crispy.

Servings: 4

Cooking Times
Preparation Time: 5 minutes
Cooking Time: 45 minutes
Total Time: 50 minutes

Nutrition Facts
Serving size: 1/4 of a recipe (3.9 ounces).
Percent daily values based on custom values.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 161.79
Calories From Fat (26%) 41.34
% Daily Value
Total Fat 4.75g 8%
Saturated Fat 0.6g 5%
Cholesterol 0mg 0%
Sodium 319.1mg 13%
Potassium 206.24mg 6%
Total Carbohydrates 25.03g 12%
Fiber 4.96g 17%
Sugar 0.2g
Protein 5.51g 9%

Recipe Type: Bean, Healthy, Snack

Source
Source: Dr. Oz
Web Page: http://www.doctoroz.com/videos/italian-chickpea-popcorn

Recipe Cost: $1.52

Serving Cost: $0.38

Falefel and Yogurt Sauce

On the road to health, this recipe fits the bill for good nutrition and low cost....especially when you pair it wth sales and coupons like this one:

Yoplait Greek Yogurt is on sale at Pick N Save for 10/$10.00
- Click here to save $0.30/1
= Final Price: As low as 1/$0.40 w/doubled coupons on Wednesday

Falafel and Yogurt Sauce
Ingredients: 
1 19-ounce can chickpeas, rinsed
4 scallions, trimmed and sliced
1 egg
2 Tbs all-purpose flour
1 Tbs chopped fresh oregano
1/2 tsp ground cumin
1/4 tsp salt
2 Tbs extra-virgin olive oil
2 6-1/2-inch whole-wheat pitas, halved and warmed, if desired
1/2 cup low-fat plain greek yogurt
1 Tbs lemon juice
1/3 cup chopped flat-leaf parsley
1/4 tsp salt
1 Clove Garlic
1/2 cup cucumber peeled, seeded and cut into 1/4-inch cubes

Directions:
1. Place chickpeas, scallions, egg, flour, oregano, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. (The mixture will be moist.) Form into 4 patties.

2. Heat oil in a large nonstick skillet over medium-high heat. Add patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.

3. To prepare sauce & serve: Meanwhile, combine yogurt, tahini, lemon juice, parsley and 1/4 teaspoon salt in a medium bowl. Divide the patties among the pitas and serve with the sauce.

Servings: 4

Cooking Times
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes

Nutrition Facts
Serving size: 1/4 of a recipe (9 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 404.21
Calories From Fat (24%) 98.1
% Daily Value
Total Fat 11.22g 17%
Saturated Fat 1.98g 10%
Cholesterol 54.71mg 18%
Sodium 883.25mg 37%
Potassium 594.71mg 17%
Total Carbohydrates 64.33g 21%
Fiber 9.87g 39%
Sugar 3.85g
Protein 15.44g 31%

Recipe Type: Bean, Healthy, Light Meal, Main Course, Quick Meals, Simple Supper, Vegetarian

Recipe Cost: $5.15 ($4.37 on sale)
Serving Cost: $1.29 ($1.09 on sale)



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I am posting this menu plan along with I'm an Organizing Junkie and $5 Dinners .