Characteristics

This STAR meal incorporates whole grain brown rice with beans, tofu, and vegetables. It provides healthy carbohydrates, is very high in protein, and naturally low in fats. It also provides a rich assortment of vitamins and minerals, is naturally low in sodium, cholesterol free, and high in fiber.

TYPE: Lunch, Dinner
PREP TIME: < 60 mins OR < 20 mins with pre-cooked rice and beans SERVINGS: not set, make according to personal needs

  • 100% Plant-Based / Vegan
  • Whole, real food
  • Gluten-free
  • Wheat-free
  • Corn-free
  • Soy-free
  • Peanut-free
  • Nut-free
  • Oil-free
  • Sugar-free

Goodies Needed*

INGREDIENTS:

Sauce / Dressing - for 2 to 4 servings:

TOOLS:

Preparation Steps

  1. PREPARE BEANS: Soak a desired amount of dry beans in a big pot of water for at least 12 hours. When you are ready to cook, drain the water, rinse the beans several times well, and re-fill the pot with water. Bring to a boil, lower heat to low, and cook the pot of beans partially or fully covered for 45 to 60 minutes depending on the bean type and your stove. If you have hard water, be sure to add a few tablespoons of salt to the cooking water to soften the water, which will help the beans to cook faster. When the beans have cooked, remove from heat, drain out all of the remaining water, and set the beans aside.
  2. PREPARE BROWN RICE: Using a measuring cup, measure out a desired quantity of dry brown rice — typically 1 to 2 cups to be cooked and place in a bowl to hold momentarily. Using the measuring cup, place double the amount of cups of water to rice (2:1 ratio) in a large pot and bring to a boil. Add the dry rice to the boiling water, cover with a lid, lower the temperature to the lowest possible, and leave the rice to cook undisturbed for about 45 minutes. When the rice has cooked, remove from heat, and leave it to sit undisturbed for a few minutes.
  3. PREPARE VEGETABLES:
    • Place a thin layer of water, enough to cover the botton, into your stainless steel pan.
    • Wash the broccoli, remove the stalk, and cut up the florets into small chunks, and place into the pan.
    • Place the pan on the stove, cover with a lid, and cook on low temperature for about 5 minutes from the time steam begins to form to soften the broccoli.
    • Wash the tomatoes, remove the core, cut them up into small chunks, and add to the cooking broccoli to gently soften them.
  4. PREPARE SAUCE: You can make it by hand or make it using a high-speed blender if you have one. If making it by hand, you need to use garlic powder instead of fresh garlic cloves.
    • Wash the lemon. Roll it around on the counter applying firm pressure to release the juices. Cut it in half and using a lemon reamer squeeze all of the lemon juice into a small bowl - in case it has any seeds to remove - before adding it into the blender (if you are using a blender).
    • Peel the garlic cloves and add them to the high-powered blender OR add garlic powder to the bowl with lemon.
    • Add the remaining ingredients to the blender OR bowl and blend on high speed OR mix thoroughly with a fork or spoon until it is smooth and creamy. If the sauce is too thick, add more water to thin out the consistency to your liking.
  5. Once the vegetables have gently softened, remove from heat, and place a desired amount of rice and beans into the pan.
  6. Add the sauce to the pan and gently stir all of the ingredients together.
  7. Take a desired piece of tofu and crumble it using a fork.
  8. Place a desired amount of the cooked pan mixture onto your meal plate(s) and top with some crumbled tofu.
  9. Serve and enjoy!

Tips

  • Leftover rice and beans can be re-heated or combined with another meal with similar or other veggies.
  • You can cut down the prep time of this meal by having pre-cooked rice and beans.

Meal Nutritional Benefits

Brown Rice

  • provides healthy carbohydrates, fiber, protein, and is naturally low in fat
  • provides phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins, including choline and folate
  • provides minerals, especially phosphorus, potassium, magnesium, calcium, manganese, zinc, iron, and selenium
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Kidney Beans

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and most B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, iron, zinc, manganese, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support proper digestive health and bone health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Organic Tofu

  • excellent source of protein; provides some healthy fats and carbohydrates
  • provides antioxidants, phytonutrients, and anti-inflammatory benefits
  • provides vitamins, especially most B vitamins
  • provides minerals, especially calcium, manganese, copper, selenium, phosphorus, iron, magnesium, and zinc
  • helps support optimal health, weight, healing, and prevention
  • helps maintain healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, and diabetes type 2
  • Health Tip: Choose only organic tofu or non-GMO certified tofu to avoid GMO soy, as soy is one of the most prevalent genetically engineered foods worldwide.

Broccoli

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provides vitamins, especially vitamin A, C, K, and most B vitamins, including folate
  • provides minerals, especially potassium, phosphorus, calcium, magnesium, iron, and zinc
  • supports optimal health, weight, healing, and prevention
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes, infections, and other diseases

Tomatoes

  • provide some carbohydrates, fiber, protein, and are virtually fat-free
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and some B vitamins, including folate
  • provide minerals, especially potassium, phosphorus, magnesium, calcium, chromium, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • support healthy eye health, immune health, and digestive health
  • protect against cardiovascular disease, cancer, diabetes type 2, and other diseases

Sesame Seeds / Tahini

  • provide healthy fats, protein, some carbohydrates, and fiber
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A and most B vitamins, including folate
  • provide minerals, especially calcium, phosphorus, potassium, magnesium, iron, zinc, copper, and selenium
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, diabetes type 2, osteoporosis, and other diseases

Lemons

  • provide alkalizing, cleansing, detoxifying, anti-inflammatory, and anti-microbial benefits
  • provide lots of phytonutrients and antioxidants
  • provide some vitamins and minerals, most specifically vitamin C
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, cholesterol levels, and liver function
  • protect against cardiovascular disease, cancer, diabetes, infections, and other diseases

Garlic

  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides lots of phytonutrients and antioxidants
  • provides vitamins, especially vitamin C and some B vitamins
  • provides minerals, especially manganese, selenium, calcium, phosphorus, and copper
  • supports optimal health, weight, healing, and prevention
  • supports the immune system and iron metabolism
  • protects against cancer, cardiovascular disease, and diabetes type 2
  • supports healthy blood pressure, blood sugar, and cholesterol levels

Black Pepper

  • not a significant source of calories or macronutrients (carbs, fats, protein)
  • provides phytonutrients and antioxidants
  • provides anti-inflammatory, antibacterial, and antiviral properties
  • provides vitamins, including vitamin A, C, and K
  • provides minerals, including potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports digestive health; helps prevent bloating and gas
  • supports healthy blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, diabetes type 2, and other diseases

Unrefined Salt

  • unrefined sea salt unrefined Himalayan salt
  • naturally alkalizing
  • a source of over 80 essential and trace minerals
  • supports optimal blood pressure, heart and nervous system health
  • supports optimal health, weight, healing, and prevention
  • Health Tip: avoid all forms of refined, white salt and processed foods made with it

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