Black And White Beans With Orzo
|Vegetable cooking spray||1|
|Olive oil||2 Teaspoon|
|Chopped onion||3⁄4 Cup (12 tbs)|
|Minced garlic||2 Teaspoon|
|Canned black beans||15 Ounce, drained (1 Can)|
|Canned navy beans||16 Ounce, drained (1 Can)|
|Canned vegetable broth||1 1⁄2 Cup (24 tbs), undiluted and divided|
|Water||2 Cup (32 tbs), divided|
|Ground cumin||1⁄2 Teaspoon|
|Orzo||1 Cup (16 tbs), uncooked|
|Curry powder||2 Teaspoon|
|Ground red pepper||1⁄4 Teaspoon|
|Diced zucchini||1 Cup (16 tbs)|
|Cauliflower flowerets||1 Cup (16 tbs)|
|Diced green bean||1 Cup (16 tbs) (Fresh)|
|Seeded chopped plum tomato||3⁄4 Cup (12 tbs)|
Coat a large heavy skillet with cooking spray; place over medium-high heat until hot.
Add olive oil, onion, and garlic; saute 3 to 5 minutes or until onion is tender.
Stir in black and navy beans, 1/2 cup vegetable broth, 1/2 cup water, and cumin.
Bring to a boil; reduce heat, and simmer, uncovered, 10 to 15 minutes or until liquid is absorbed, stirring frequently.
Set aside, and keep warm.
Place remaining 1 cup vegetable broth and remaining 1 1/2 cups water in a medium saucepan; bring to a boil.
Add orzo, curry powder, and red pepper.
Cover, reduce heat, and simmer 25 to 30 minutes or until liquid is absorbed and orzo is tender, stirring occasionally.
Set aside; keep warm.
Arrange zucchini, cauliflower, and green beans in a vegetable steamer over boiling water.
Cover and steam 2 to 3 minutes or until crisp-tender.
Combine orzo mixture and steamed vegetables; toss gently.
Spoon orzo mixture onto a platter; top with bean mixture, and sprinkle with tomato.
Serving size: Complete recipe
Calories 2956 Calories from Fat 216
% Daily Value*
Total Fat 24 g37.6%
Saturated Fat 2.8 g13.8%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 1980.9 mg82.5%
Total Carbohydrates 537 g178.9%
Dietary Fiber 155.3 g621.4%
Sugars 45.6 g
Protein 160 g319.3%
Vitamin A 34.4% Vitamin C 155.4%
Calcium 137.5% Iron 206%
*Based on a 2000 Calorie diet