This is a filling and high energy meal that is balanced in healthy carbohydrates, protein and fat. It is rich in micronutrients, as well as 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 whole food, nutrient dense goodness of plant foods.
TYPE: Lunch, Dinner
PREP TIME: < 45 mins
SERVINGS: not set, make according to personal needs
- Refined Sugar-free
- Brown Rice (organic)
- Chick Peas/Garbanzo beans (organic, cooked from dry)
- Baby Spinach (organic)
- Tomatoes (organic)
- Cauliflower (organic)
- Kalamata Olives (organic)
- Balsamic Vinegar (organic)
- Oregano (organic)
- Lemon (organic)
- Black Pepper (organic)
- Sea Salt (unrefined)
- Optional: Olive Oil (organic, extra virgin)
- Pots, medium or large
- Cutting Board
- Salad Spinner (optional)
- Soak the beans in a pot with lots of water over night. The next day drain the water, rinse the beans and pour in fresh water, double the water to beans. Cover, place on stove and bring to a boil. Reduce heat and simmer covered for about 45 minutes.
- At the same time, cook rice according to package instructions - 1 part rice to 2 parts water, cooked for about 45 minutes.
- 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 into slices the Kalamata olives (remove pits if needed), unless already pre-sliced and place into salad bowl.
- Sprinkle some dried (or fresh) oregano leaves and pour some of the olive oil and 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 center of 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 to soften and cut in half. Squeeze some of the juice from the lemon over your rice and beans. Sprinkle with some garlic powder, salt and pepper to taste, and enjoy.
Meal Nutritional Benefits
Chick Peas (Garbanzo Beans):
- An excellent high protein, high fiber addition to any meal!
- When combined with carbs such as rice, they provide a literally fat-free, high quality protein meal
- good source of (in descending order): molybdenum, manganese, folate, fiber, tryptophan, protein, copper, phosphorus and iron
- protects against heart disease by decreasing chances of a heart attack, lowers cholesterol, stabilizes blood sugar, helps prevents IBS and constipation and reduces risk of colon cancer
- an excellent source of iron to prevent anemia and increase overall energy
- for more information, visit the chick pea detailed overview from World’s Healthiest Foods
- good source of (in descending order): manganese, slenium, magnesium, tryptophan, phosphorus, vitamin B6, vitamin B3, vitamin B1 and iron
- offers phytonutrient and antioxidant protection, reduces risk of colon cancer, heart disease, metabolic syndrome, type 2 diabetes, lowers cholesterol,
- provides excellent source of energy and helps maintain healthy weight
- thanks to the magnesium, reduces the severity of asthma, lowers high blood pressure, reduces the frequency of migraine headaches, and reduces the risk of heart attack and stroke as well as enhances healthy bones
- for more information, visit the brown rice detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, phosphorus, zinc, vitamin E, omega-3, vitamin B3 and selenium
- protects against osteoporosis, heart disease, prostate cancer, ovarian cancer, colon cancer, arthritis, and other diseases
- enhances eye sight, immune system and mental function
- for more information, visit the spinach detailed overview from World’s Healthiest Foods
- Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
- good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
- aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
- for more information, visit the tomatoes detailed overview from World’s Healthiest Foods
- Provides a unique delicacy to the meal when cooked in olive oil and bread crumbs
- good source of (in descending order): vitamin C, vitamin K, folate, fiber, vitamin B6, tryptophan, omega 3 fatty acids, manganese, vitamin B5, potassium, protein, phosphorus, vitamin B2, vitamin B1, magnesium and vitamin B3
- contain phytonutrients and antioxidants which help prevent cancers, promote liver and cell detoxification, protects against rheumatoid arthritis, enhances cardiovascular health and may enhance men’s health
- for more information, visit the cauliflower detailed overview from World’s Healthiest Foods
- great source of monounsaturated fats
- good source of (in descending order): iron, vitamin E, fiber and copper
- have anti-inflammatory compounds, have antioxidant properties for fighting cancers and offer protection from heart disease
- for more information, visit the olives detailed overview from World’s Healthiest Foods
- Rich in monounsaturated fat and polyphenols
- Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
- helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
- for more information, visit the olive oil detailed overview from World’s Healthiest Foods
- Good source of (in descending order): vitamin K, manganese, iron, fiber, omega-3, calcium, vitamin A and vitamin C
- Acts as an effective antibacterial, acts as a potent antioxidant and promotes overall good health
- For more information, visit the oregano detailed overview from the World’s Healthiest Foods
- Adds a rich aroma to any meal
- good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
- has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
- protects against many cancers, protects against asbestos and promotes healthy weight control
- has anti-inflammatory, antibacterial and antiviral activity, and promotes optimal health
- for more information, visit the garlic detailed overview from World’s Healthiest Foods
- Good source of: manganese, vitamin K, iron and fiber
- Helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
- Also contains antibacterial and antioxidant properties
- For more information, visit the black pepper detailed overview from World’s Healthiest Foods
Unrefined Sea Salt:
- Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
- Alkalizing to maintain proper acid/alkaline body balance
- Has helped to promote optimal health in civilizations for centuries