Beans and Grains - 60 / 112

Souper Salad

• 774 mg sodium
• 143 cals
• 28 gm carbo
• 16 melba rounds
• 6 gm fiber
• 6 gm protein
• 4 scallions
• 1 onion (red)
• 3/8 gm fat
• 1,300 ml tomato juice

Sour Butter Beans

• 250 soya yoghurt
• 2 garlic (cloves)
• 1 fry the onion
• 1 onion
• 1 head broccoli
• 1 green chilli
• 300 gr skinned tomatoes (chopped)
• 60 ml soya milk
• 38 gr corn
• 60 ml rich vegetable stock

South African Vegetable Biryani

• 10 garlic (cloves)
• 6 chili peppers
• 6 potatoes
• 6 cardamom pods
• 3 onions
• 3 tomatoes
• 3 sprigs mint
• 1 ginger
• 1 cinnamon stick
• 1/2 lentils

South American Vegetable Soup

• 6 pattypan squash roughly (diced)
• 4 husked tomatillos eighths (fresh cut into)
• 1 garlic clove bashed (peeled)
• 1/2 onion roughly (peeled diced)
• 950 ml low sodium vegetable stock
• 300 gr skinned potatoes roughly (peeled thin chopped)
• 260 gr black beans (canned rinsed)
• 230 gr no salt added (whole)
• 120 gr chayote squash cored (peeled)
• 75 gr corn kernels (frozen)

Southern Beans

• 2 garlic (cloves)
• 2 bay leaves
• 1 onion
• 1 green
• 1 sprig of thyme (fresh)
• 1 creamed coconut
• 700 ml water
• 150 gr pre-soaked blackeye peas
• 10 gr tomato puree
• 1 gr paprika

Southern Black Beans And Rice

• 2 bay leaves
• 1 onion
• 1 clove garlic
• 1 green pepper
• 1 rice (hot cooked)
• 500 gr black beans (dried)
• 180 ml olive oil
• 60 ml wine vinegar
• 5 ml honey
• 5 ml pepper sauce (hot)

Southern Black Beans And Rice

• 2 bay leaves
• 1 onion
• 1 clove garlic
• 1 green pepper
• 500 gr black beans (dried)
• 180 ml olive oil
• 60 ml wine vinegar
• 5 ml honey
• 5 ml pepper sauce (hot)
• 2 gr oregano

Southern Soft

• 10 flour tortillas
• 230 gr cheddar cheese (shredded)
• 80 gr instant rice (uncooked)
• 1 package hormel chili with beans
• 1 package chi-chis salsa

Southwest Black Bean Soup

• 4 clove garlic
• 2 chiles (red)
• 2 cilantro
• 1 chipotle chile
• 1 bell pepper (red)
• 1,400 ml chicken broth
• 525 gr tomatoes (whole)
• 500 gr black beans
• 450 gr ham
• 160 ml dairy sour cream

Southwest Bread "gilroy"

• 3 anaheim chile
• 575 gr bread flour
• 475 ml warm water (very)
• 260 gr black beans
• 190 gr wheat flour (whole)
• 190 gr cornmeal (yellow)
• 180 ml low fat yogurt (plain)
• 120 ml honey
• 75 gr kernel corn (frozen whole)
• 60 gr onion (red)

Southwest White Chili

• 600 gr cannellini beans
• 270 gr chicken
• 240 ml chicken broth
• 70 gr green chilies
• 30 gr onion
• 16 ml olive oil
• 3 gr garlic powder
• 2 gr cumin
• 1 gr oregano (dried)
• 1 gr cilantro (chopped)

Southwestern Chicken

• 16 chunky salsa divided
• 6 chicken breast (boneless skinless halves)
• 475 gr black beans (rinsed)
• 280 gr cans kernel corn (whole drained)
• 110 gr cheddar cheese (shredded)

Southwestern Corn Salad

• 3 green onions
• 1 pepper (red)
• 1 green pepper
• 1/4 salsa
• 325 gr kidney beans (canned)
• 65 gr cilantro
• 5 ml canola oil
• 1 gr chili powder

Southwestern Rice & Bean Salad

• 500 gr kidney beans
• 240 gr long rice (cold cooked grain)
• 150 gr kernel corn (whole)
• 120 ml picante sauce
• 60 gr bottled ff italian dressing
• 60 gr green onions with (sliced)
• 2 gr cumin (ground)

Southwestern Rice And Bean Salad

• 500 gr kidney beans
• 240 gr long rice (cold cooked grain)
• 150 gr kernel corn (whole)
• 120 ml picante sauce
• 60 gr bottled ff italian dressing
• 60 gr green onions with (sliced)
• 2 gr cumin (ground)

Southwestern Soup

• 6 corn tortillas (cut into)
• 1 garlic clove (minced)
• 1 jalapeno pepper core seed
• 1 bell pepper core seed (red)
• 1 avocado see note
• 950 ml vegetable broth
• 525 gr beans (cooked white drained)
• 160 gr tomatoes peel seed (chop)
• 150 gr corn kernels (cooked)
• 80 gr onion (chopped yellow)

Southwestern Three Bean Soup

• 2 parsnips
• 1 carrot (diced)
• 1 baby limas (frozen)
• 1/2 onion
• 650 gr tomatoes (peeled)
• 300 ml water
• 260 gr kidney beans (drained)
• 200 gr chickpeas (drained)
• 240 ml vegetable stock
• 6 gr chili powder

Southwestern Tortilla Wedges

• 8 fl tortillas
• 1/4 guacamole
• 130 gr refried beans
• 120 ml sour cream
• 110 gr cheddar (shredded)
• 80 gr tomato salsa (fresh)
• 65 gr chicke (finely chopped cooked)
• 34 gr bell pepper (chopped red)

Southwestern Wraps

• 6 flour tortillas
• 3/4 salsa
• 475 gr black beans
• 200 gr mexicorn
• 130 gr deli turkey
• 120 gr rice (cooked)
• 120 gr jalapeno cheese

Soy Burgers

• 2 eggs
• 1 sesame (toasted)
• 260 gr soybeans (cooked)
• 120 gr brown rice (cooked)
• 40 gr wheat flour (whole)
• 30 ml soy sauce
• 16 gr green onion choppd
• 3 gr salt
• 1 gr basil

Soy Seared Tuna With Orange Sauce

• 1 chicken broth
• 1 place green beans in boiling water until color ripens
• 1 soy sauce with sugar (boil)
• 1 saute onion until browned
• 1 olive oil salad greens
• 1 orange
• 1 habanero peppers (diced)
• 1 squash in (yellow cut)
• 1 tuna steak
• 1/2 moons