Mediterranean Bowl

Serves 4.

Ingredients

• 1 cup uncooked whole grain sorghum

• 1 cup grape or cherry tomatoes (about ½ pint), halved

• 1 15.5-ounce can no-salt-added chickpeas, cannellini beans, red kidney or black beans (rinsed and drained)

• 1/2 cup jarred roasted red bell peppers

• 1/2 cup frozen shelled edamame, thawed

• 1/2 cup chopped cucumber

• 1/2 cup green onions (about 4 medium), green parts only, chopped

• 1/4 cup fat-free feta cheese

• 1/2 medium avocado, pitted and sliced into 8 slices

Dressing

• 1/4 cup olive, canola or corn oil

• 2 tablespoons lime juice (from 1/2 medium lime)

• 1 tablespoon chopped cilantro

• 1 garlic clove, minced

• 1/2 to 1 teaspoon Dijon mustard (lowest sodium available)

• 1/4 to 1/2 teaspoon ground cumin

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

Directions

1. Prepare the sorghum using the package directions, omitting the salt.

2. Meanwhile, in a small bowl, whisk together the dressing ingredients. Set aside.

3. In a medium bowl, stir together the tomatoes, beans, bell peppers, edamame, cucumber and green onions. Stir in the cooked sorghum. Pour the dressing all over, stirring to coat.

4. Put the sorghum mixture into serving bowls. Sprinkle with the feta. Top with the avocado slices.

Nutritional information per 1½ cups: 488 calories; 21 g total fat; 2.5 g saturated fat; 0 g transfat; 3.5g polyunsaturated fat; 13 g monounsaturated fat; 0 mg cholesterol; 339 mg sodium; 63 g total carbohydrate; 12 g dietary fiber; 6 g total sugars; 0 added sugars; 17 g protein.