1 c  Onions; chopped

      3 cl Garlic

      2    Tomatoes; chopped

      1 lb Beans; canned

      4 c  Water

      2 c  Quick brown rice; quinoa,

           -or couscous
  Saute onions and garlic in olive oil until tender. Add tomatoes,
  beans, water and grain. Season with herbs and spices of your choice.
  Cook until the grain is tender. Serve with tossed salad.
  Food Exchange per serving:  1 STARCH/BREAD EXCHANGE + 1 VEGETABLE
  EXCHANGE (I would cut back on the beans to make it count as 1
  starch/bread) (I also would use a combintion of couscous & quinoa and
  even add any free
  vegetables.  This would be great to make ahead and take to work in
  the summer time.)
  From Vegetarian Times Typed by Lisa Greenwood