Characteristics

This is a filling, nutritionally packed meal that is balanced in healthy carbohydrates, protein, and fat. It is rich in vitamins, minerals, antioxidants, and phytonutrients. It combines the simplicity of rice and beans with traditional flavors and vegetables. It is naturally low in sodium, cholesterol-free, and high in fiber. It is an excellent meal for those with heart disease or anyone wishing to benefit from the nutrient-dense goodness of whole plant foods.

TYPE: Lunch, Dinner
PREP TIME: < 45 mins
SERVINGS: not set, make according to personal needs

  • Vegan / Plant-based
  • Whole Food
  • Gluten-free
  • Wheat-free
  • Soy-free
  • Corn-free
  • Peanut-free
  • Nut-free
  • Refined Sugar-free

Goodies Needed

INGREDIENTS:

  • Organic Brown Rice - cooked
  • Organic Chick Peas/Garbanzo - homecooked or canned
  • Organic Baby Spinach
  • Organic Tomatoes
  • Organic Cauliflower
  • Organic Olives - variety of your choice, pits removed
  • Organic Balsamic Vinegar
  • Organic Herbs - fresh or dried, variety of your choice
  • Organic Lemon - for juice
  • Organic Black Pepper
  • Organic Garlic Powder
  • Unrefined Sea Salt

TOOLS:

  • Medium or Large Stainless Steel Pots
  • Cutting Board
  • Utensils
  • Stove
  • Optional: Salad Spinner

Preparation Steps

  1. To cook the beans at home, soak them in a large pot with lots of water overnight. The next day, drain the water, rinse the beans, and add fresh water; use a 2:1 water-to-bean ratio. Place the pot on the stove, cover with a lid, and bring to a boil. Reduce the heat and simmer covered for about 45 minutes (Cooking times will vary based on stove type and water hardness)
  2. After you start the beans, start to cook the brown rice according to package instructions. Usually, it is 1 part rice to 2 parts water, cooked for about 45 minutes.
  3. Wash the spinach (unless pre-washed), and cut up into smaller pieces. Place into a large bowl.
  • Wash the tomatoes and cut up into small pieces or dice. Place into the spinach bowl.
  • Wash the cauliflower and cut up into small pieces. Place into the salad bowl.
  • Cut the olives without pits into slices, unless already pre-sliced, and place into the salad bowl.
  • Add in some dried or fresh herbs of your choice along with some of the balsamic vinegar over your salad, and toss all of the ingredients together to mix thoroughly. Set aside.
  • Once the rice and beans are done, drain the water from the beans and fluff the rice with a fork.
  • Place a desired amount of rice in the center of the plate, fill around with a layer of beans, and finish off with a layer of the salad mix (like making three circles on your plate).
  • Wash the lemon, roll it on a hard surface to soften the juices, and cut it in half. Squeeze some lemon juice over your rice and beans. Sprinkle with some garlic powder, salt, and pepper to taste, and enjoy.

Meal Nutritional Benefits

Chickpeas / Garbanzo Beans / Hummus

  • provide healthy carbohydrates, fiber, protein, and are naturally low in fat
  • provide phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, C, K, and most B vitamins, including folate and choline
  • provide minerals, especially potassium, phosphorus, calcium, magnesium, iron, zinc, manganese, 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, and other diseases
  • Tip: Enjoy all varieties of chickpeas for more variety, including Kabuli (light-colored) and Desi (dark-colored)

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

Spinach

  • provides healthy carbohydrates, fiber, protein, and is virtually fat-free
  • provides lots of phytonutrients, antioxidants, anti-inflammatory, and anti-cancer benefits
  • provides vitamins, especially vitamins A, C, K, and most B vitamins, including folate, choline, and betaine
  • provides minerals, especially potassium, calcium, magnesium, phosphorus, and iron
  • supports optimal health, weight, healing, and prevention
  • supports healthy eye health, blood pressure, blood sugar, and cholesterol levels
  • protects against cardiovascular disease, cancer, infections, diabetes type 2, 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

Cauliflower

  • 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 and choline
  • 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

Olives (all varieties)

  • provide healthy fats, protein, carbohydrates, and fiber
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide vitamins, especially vitamin A, K, and some B vitamins
  • provide minerals, especially calcium and iron
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • protect against cardiovascular disease, cancer, type 2 diabetes, and other diseases
  • Tips: Choose organic olives without any additives or preservatives for the best health and nutrition benefits. Note, olive oil is not recommended for optimal health or weight, and it is not part of a true whole food, plant-based diet because it is a processed food that only contains the isolated fat of the olives. Read the following to learn about the problems with olive oil.

Balsamic Vinegar

  • not a significant source of calories, macronutrients (carbs, fats, protein), or vitamins
  • provides phytonutrients and antioxidants
  • provides minerals, specifically potassium, phosphorus, calcium, and magnesium
  • support optimal health, weight, healing, and prevention
  • supports healthy digestion, blood pressure, blood sugar, and cholesterol levels
  • protects against heart disease, cancer, and diabetes type 2
  • Health Tip: Choose organic and pure balsamic vinegar with no additives for proper health benefits. Choose a high-quality one that has been well-aged.

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

Herbs (fresh and dried)

  • naturally low in carbohydrates and are virtually fat-free
  • a source of fiber
  • provide lots of phytonutrients, antioxidants, and anti-inflammatory benefits
  • provide anti-fungal, anti-bacterial, and anti-microbial properties
  • provide lots of vitamins, including vitamins A, C, some Bs, E, and K
  • provide lots of minerals, including potassium, phosphorus, calcium, magnesium, iron, and zinc
  • support optimal health, weight, healing, and prevention
  • support healthy blood pressure, blood sugar, and cholesterol levels
  • 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

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