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
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