Roy's Supreme Vegetable Salad
Serves 4
1/3 cup dry chickpeas (garbanzo beans)
1/3 cup dry lentils
1/3 cup brown rice
1/3 cup wild rice
1/3 cup oat bran
1 medium sweetpotato
3 spears broccoli or 5 cups florets
1 carrots
3/4 cup raw mushrooms
6 cups (1 large head) romaine lettuce
1/2 cup parsley
1 large red peppers
2 medium zucchini or other summer squash
1 medium tomato
1/4 small head red cabbage
1 medium onion
16 ounces commercially prepared salsa, mild or spicy
4 tblsp balsamic vinegar
2 tblsp olive oil
1 hard boiled egg
1/2 cup non-fat yogurt
3 ounces tomato paste
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INSTRUCTIONS :
Soak garbanzo beans for several hours or overnight. Discard soak water. Combine
garbanzos with lentils and add enough water to a 2-quart saucepan to generously cover beans.
Bring to boil, reduce heat and simmer for 30 minutes. When cooked, drain any remaining
water and cool.
The rices can be added to the beans, or cooked separately. To cook with beans, add
an additional 1 cup or boiling water, the brown and wild rice to the simmering beans. Simmer
an additional 45 minutes. Add bran during the last 10 minutes.
Hardboil one egg.
Meanwhile, steam the sweet potato for approximately 15 minutes, or until soft. Cool and
slice into bite size pieces.
Steam the broccoli and carrot for 10 minutes, cool and slice into bite size pieces.
Slice mushrooms, tomato, red pepper, squash, and onion into bite size pieces.
Shred the cabbage and finely slice the parsley. Break or cut lettuce into bite sizes.
In a large salad bowl, combine all vegetables. Chop the egg and add to the veges.
Drain excess liquid from the salsa in a strainer and blend together salsa, tomato paste,
balsamic vinegar, yogurt and olive oil. Add to the bean-rice-vegetable mix and stir thouroughly.
Excellent served with a whole grain bread or pumpernickel roll.
NUTRIENT TOTALS in 1 large bowl, (approx 4 cups)
Total Calories
% calories from protein
% calories from fat
% calories from carbohydrate
Total Protein
Total Fat
Sat. Fat
Mono. Fat
Poly. Fat
Total Carbohydrate
Fiber
Cholesterol
Vit. A
Vit. B6
Vit. B12
Vit. C
Vit. E
Thiamine
Folacin
Riboflavin
Niacin
Panto. Acid
Calcium
Copper
Iron
Magnesium
Manganese
Phosphorus
Potassium
Selenium
Sodium
Zinc
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482.35
16%
19%
65%
21 gm or 38%
11 gm or 17%
1.7 gm or 9%
6 gm or 21%
2 gm or 30%
87 gm or 29%
15 gm or 50%
53 mg or 18%
17726 IU or 355%
.9 mg or 55%
.2 mcg or 7%
240 mg or 400%
4 mg or 52%
.64 mg or 58%
333 mcg or 185%
.70 mg or 54%
7. mg or 46%
3. mg or 64%
253.mg or 21%
1. mg or 48%
6.mg or 42%
164.mg or 59%
2.9 mg or 94%
488. mg or 41%
2130 mg or 107%
22 mcg or 40%
1129 mg 47%
3.6 mg or 30%
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View Day One in a CR program.
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