I was reading up more about the Mediterranean Diet and started hankering for some good Mediterranean style food. Don’t get me wrong, I am still a Trim Healthy Mama. However, I know that so many of the THM approved foods follow the goodness of these well known eating habits of the Mediterranean people. So I thought I’d refresh my memory a bit by doing some research and then came the craving.
This recipe was formed with our Energizing foods list in mind, as well as a family budget. If you are anything like me and have a tight budget, want great food, and need to feed many hungry mouths, you’ll love this recipe.
It’s packed with loads of protein from the beans and the quinoa, healthy fats from the flax and olive oils, large amounts of cleansing fiber, a blend of low carb veggies and simple yet abounding flavors.
This is a very high protein, energy giving, vegetarian Mediterranean style dish. Full of healthy veggies and lean protein from the beans and quinoa. Definitely a money saving dish for a large family.
- 3 1/2 cups of quinoa, soaked and cooked
- 4 cups red bean or black beans, soaked and cooked
- 1/2 cucumber. peeled and diced
- 1/2 medium red or orange bell pepper, diced
- 1/2 medium yellow onion, diced
- 1 1/2 cups frozen peas, thawed (fresh is great too)
- 3 medium tomatoes, diced
- 1 1/2 tbs cold-pressed flax oil
- 1 1/2 tbs cold-pressed extra-virgin olive oil
- 2 tbs organic balsamic vinegar
- garlic powder to taste
- sea salt and pepper to taste
- Prepare your grain and beans ahead of time. I like to make large batches to have on hand when I need them.
- Dice all veggies.
- Place quinoa, beans and veggies in a large bowl and toss gently.
- In a separate bowl or measuring cup, mix oils, vinegar, and seasonings. Blend well.
- Pour dressing over the bean mixture while gently tossing.
- Serve immediately over a bed of lettuce, or let marinate in the refrigerator over night.
Nutrition Facts: with Red Beans Calories 200, Fats 5, Net Carbs 30, Sugars 3, Protein 9, Sodium 50
**If you choose to use black beans your carbs will lower a bit.
*A quick and easy way to defrost frozen peas is to place them in a bowl with hot water for about 5-10 minutes.
** You can also use canned tomatoes. If you do, make sure to drain out all the liquid and it is best to buy organic.
My favorite way to eat this is over a large bed of lettuce. You may serve it for lunch or a light dinner. This can also be a side dish with chicken or light white fish as your main dish.
This is amazing right after mixing and even better if you let it sit in the refrigerator over night.
*Of course the only thing NOT Mediterranean like is the Quinoa. That was used in place of the ever famous Couscous which does contain gluten. This works better for our family. 🙂
For you Trim Healthy Mama’s this is an E meal, for Energizing.