Meatout Mondays - Kick the Meat Habit One Day at a Time!
March 3, 2008
Recipe
Black Bean & Tomato Quinoa

Black beans are an excellent source of fiber and protein. Quinoa is a light crispy protein-packed whole grain. Mix them together and you’ve got a high protein meal with energizing nutrients to keep you strong and healthy! Try this satisfying Black Bean & Tomato Quinoa… delicately enhanced with a touch of lime, this dish packs the power of whole grains and tons of flavor.

Ingredients:

2 tsp. grated lime zest, grated peel
2 Tbs. fresh lime juice
1 Tbs. olive oil
1 tsp. sugar
1 cup quinoa
1 can (15 oz.) black beans, rinsed & drained
2 medium tomatoes, diced
4 scallions, chopped
1/4 cup chopped fresh cilantro
salt & pepper (to taste)

Directions:

  1. In a large bowl, whisk lime zest and juice, olive oil, sugar, 1/2 tsp. salt, and 1/4 tsp. pepper.
  2. Wash quinoa in cold water, drain, and place in a medium pot of boiling water with 1 Tbs. of salt.
  3. Cook with pot uncovered until almost tender (about 10 minutes).
  4. Drain in sieve, then set sieve in same pot with 1 inch of simmering water, but avoid touching each other.
  5. Cover quinoa with a folded kitchen towel, then cover sieve with a lid and steam over medium heat until tender, fluffy, and dry (about 10 minutes).
  6. Remove pot from heat and remove lid; let stand, still covered with towel, for 5 minutes.
  7. Add quinoa to dressing and toss until dressing is absorbed, then stir in remaining ingredients and salt and pepper to taste.

This recipe was sent by RT Peck from Pittsburgh, one of our readers.
Share your recipe with us, sending and email to recipes@meatoutmondays.org!

product
Kikkoman's Sauce Series

Your tofu will never taste the same! Kikkoman will give you a hand in the kitchen with their ready-made specialty seasonings. With a wide variety of sauces, marinades, and seasoning mixes, you can have your pick of flavors for any occasion. If you’re in the mood to boost your veggies with rich, robust dressing, cook them with Kikkoman Black Bean Sauce. It’s enhanced with garlic and Chinese black beans, making an immediate stir-fry sauce right out of the bottle.

In addition to their sensational sauces, you can also try Kikkoman’s line of delicious Pearl soymilk.

For more nutrition info and more products, visit www.Kikkoman.com!

health
Beans Can Save Your Heart

Consuming as little as a half cup of cooked dry beans every day helps lower total cholesterol levels, according to an Agricultural Research Service study. The findings, published in the Journal of Nutrition, add to a growing body of evidence that beans are a heart-healthy food choice.

Over a period of 12 weeks, researchers tested 80 volunteers aged 18 to 55 years. Half were healthy, while half had at least two symptoms that lead to metabolic syndrome, a combination of conditions that signal a risk for cardiovascular disease. All participants – the healthy ones, as well as those with symptoms – who ate one-half cup cooked dry beans daily along with their regular diet saw a reduction in their cholesterol levels. Positive changes in physical activity and diet are the top life stile choices to control cardiovascular diseases.

To read the full article, click here!

Inspiration
Introduce Meatout to Others

March is Meatout month! Be an inspiration in your community by spreading a message of health and compassion in honor of The Great American Meatout. This year’s slogan is "Kick the Meat Habit – It's Good For Your Heart!"

Distribute these colorful postcard-sized handouts (pictured left) that explain how a meat-free diet is both a healthy and compassionate choice. Each card offers a free Veg Starter Guide and a subscription to Meatout Mondays.You can give them to your friends, family, neighbors, and co-workers. You can also place them in health food stores, libraries, veg-friendly restaurants, vet and doctor’s offices, and any other place you see fit.

To request these handouts, visit the Meatout Registration Page. And if you’d like to get more active, we’ll send you posters, handouts and stickers. Click here for details.

Find our more at www.MEATOUT.org or call 800-MEATOUT (632-8688).

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