Keep this whole grain base recipe on hand for easy meals on busy days. Use our suggested recipes for a grain bowl or veggie burgers. You can also toss it in a salad or wrap for an even quicker meal option.

Source: Better Homes and Gardens

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Carson Downing

Recipe Summary

prep:
15 mins
cook:
30 mins
Servings:
12
Yield:
12 cups (six 2-cup portions)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • In a 4- to 5-qt. Dutch oven heat oil over medium. Add onions and garlic; cook 6 minutes or until onions are tender, stirring occasionally. Stir in next seven ingredients (through pepper).

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  • Bring to boiling; reduce heat. Simmer, covered, 15 minutes. Stir in quinoa. Simmer, covered, 15 to 20 minutes more or until lentils and quinoa are tender. Drain off any liquid. Stir in beans.

  • Divide mixture among six airtight containers or resealable plastic freezer bags, using 2 cups for each container. Store in refrigerator up to 3 days or freeze up to 3 months.

  • If frozen, thaw in refrigerator overnight. Use to prepare Mediterranean Grain Bowls and Vegetarian Burgers.

Mediterranean Grain Bowls

For cucumber sauce, remove 2 tsp. zest and squeeze 3 Tbsp. juice from one lemon. In a small bowl combine lemon zest and juice; 1 cup plain whole milk Greek yogurt; 1/2 cup finely chopped cucumber; 2 cloves garlic, minced; and 1/2 tsp. each salt and black pepper. Bring two portions Vegetarian Beans and Grains Master Recipe to room temperature or microwave until heated through. Divide among bowls. Top with halved cherry tomatoes; chopped cucumber, red onion, kalamata olives, and, if desired, fresh mint; and crumbled feta cheese. Serve with cucumber sauce, lemon wedges, and, if desired, pita bread and hummus. Makes 4 servings (1 bowl each).Nutrition analysis per serving: 392 calories, 18 g protein, 51 g carbohydrate, 14 g total fat (6 g sat. fat), 18 mg cholesterol, 9 g fiber, 7 g total sugar, 11% Vitamin A, 30% Vitamin C, 1180 mg sodium, 14% calcium, 20% iron

Vegetarian Burgers

Place one portion Vegetarian Beans and Grains Master Recipe in a food processor. Cover and pulse until mixture comes together. Transfer to a medium bowl. (Or place mixture in a medium bowl and mash with a fork until it comes together.) Stir in 1 lightly beaten egg, 1/2 cup fine dry bread crumbs, 1/4 cup each finely chopped onion and red bell pepper, 1/2 tsp. Cajun seasoning, and 1/4 tsp. each salt and black pepper. Shape into six 1/2-inch-thick patties. Dip patties into 1/4 cup additional bread crumbs, turning to coat. In a 12-inch skillet heat 2 Tbsp. vegetable oil over medium. Add patties; cook 6 minutes or until browned and heated through, turning once. Serve in butterhead (Boston or bibb) lettuce cups or toasted buns. Top with sliced avocado and tomato. Makes 6 servings (1 burger each).Nutrition analysis per serving: 221 calories, 8 g protein, 27 g carbohydrate, 10 g total fat (1 g sat. fat), 31 mg cholesterol, 4 g fiber, 3 g total sugar, 20% Vitamin A, 15% Vitamin C, 293 mg sodium, 4% calcium, 12% iron

Nutrition Facts

240 calories; total fat 4g; saturated fat 1g; polyunsaturated fat 0g; monounsaturated fat 2g; cholesterol 0mg; sodium 503mg; potassium 436mg; carbohydrates 42g; fiber 7g; sugar 2g; protein 12g; trans fatty acid 0g; vitamin a 193IU; vitamin c 4mg; thiamin 0mg; riboflavin 0mg; niacin equivalents 815mg; vitamin b6 0mg; folate 110mcg; vitamin b12 0mcg; calcium 57mg; iron 3mg.
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Reviews

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