Characteristics
This is a simple, easy-to-make meal. It is also a filling, high-protein vegan meal that brings together simple rice and beans with juicy eggplant done in zesty lemon, tahini, garlic, and herbs. It offers plenty of complex carbohydrates and fiber and is low in fat. It is cholesterol-free and naturally low in sodium.
TYPE: Lunch, Dinner
PREP TIME: < 60 mins
SERVINGS: not set; make according to personal needs
- 100% Plant-based / Vegan
- Gluten-free
- Wheat-free
- Corn-free
- Soy-free
- Oil-free
- Peanut-free
- Nut-free
- Refined Sugar-free
Goodies Needed
INGREDIENTS:
- Organic Brown Rice
- Organic Red Kidney Beans
- Organic Eggplant
- Organic Garlic Powder
- Organic Dried Herbs — variety of your choice
- Unrefined Sea Salt
- Organic Black Pepper
- Organic Lemon — for juice
- Organic Tahini — sesame paste
TOOLS:
- Pots, medium or large
- Large stainless steel pan or skillet with a lid
- Stove
- Lemon Reamer
- Utensils
Preparation Steps
- Soak the beans in a large pot of water overnight. The next day, drain the water, rinse the beans, and fill with ample fresh water (nearly double the water to beans)
- Bring the beans to a boil on high, and once boiling starts, immediately turn down the heat to low and simmer the beans, covered, for about 60 minutes. Be sure to set a timer. You can boil the beans ahead of time to speed up meal prep.
- In another large pot, bring water to a boil for your rice. Use 2 parts water to 1 part rice. Once the water boils, add the rice, stir, cover, and cook for 45 minutes.
- Add a thin layer of water to your pan, place it on the stove, and begin to heat on low.
- Wash the eggplant, peel if desired, and dice it into small cubes. Add the cubed eggplant to the pan with the water, then add a generous amount of herbs and garlic powder, plus salt and pepper to taste. Cover the pan and cook for about 10-15 minutes, or until the eggplant is evenly soft and mushy. Stir everything together well.
- Once the beans are soft and ready, drain the water from the beans and set aside.
- Once the rice is done cooking, fluff it with a fork and set aside.
- Prepare your lemon(s) for juicing. Use roughly 1 lemon per 2-serving portion. Wash the lemon, roll it around on a hard surface, cut it in half, and extract the juice with a lemon reamer or similar tool into a small bowl.
- Once the eggplant is done cooking, remove it from the heat and add in a desired amount of beans to the pan.
- Then, add the lemon juice (typically 1 lemon for 2 servings), along with 2 or more tablespoons of tahini. Stir everything together and taste, adding more salt, pepper, lemon juice, or herbs as needed. Add a little water if the mixture feels too thick, and stir as needed.
- Place desired portions of the rice onto meal plate(s) and top with the bean and eggplant mixture. Enjoy!
Meal Nutritional Benefits
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
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
Eggplant
- provides healthy carbohydrates, fiber, protein, and is naturally low in fat
- provides lots of phytonutrients, antioxidants, and anti-inflammatory benefits
- provides vitamins, specifically most B vitamins, including folate
- provides minerals, especially copper, manganese, and potassium
- supports optimal health, weight, healing, and prevention
- supports healthy cardiovascular and nervous system health
- helps prevent heart disease, cancers, and diabetes type 2
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
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
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