This is a very simple and easy to make meal. It is also a very filling and high protein vegan meal, that brings together the simple rice and beans with a juicy, grilled eggplant. It offers a rich amount of complex carbohydrates, fiber and is very 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
- Refined Sugar-free
- Brown Rice (organic)
- Red Kidney Beans (organic)
- Eggplant (organic)
- Olive Oil (organic)
- Garlic Powder (organic)
- Dried Oregano (organic)
- Dried Basil (organic)
- Sea Salt (unrefined)
- Black Pepper (organic)
- Optional - Lemon (organic)
- Pots, medium or large
- Oven or Toaster Oven
- 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 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 45 minutes. Be sure to set a timer.
- In another large pot, bring water to a boil for your rice. Use 2 parts water to 1 part rice. Once the water begins to boil, add in the rice, stir, cover, and cook for 45 minutes.
- Pre-heat your oven or toaster oven to 350F.
- Wash the eggplant and slice in half lengthwise, then slice the halves into quarters lengthwise. Place the eggplant onto a baking tray.
- Brush the eggplant with some coconut oil and sprinkle with a generous amount of the herbs and spices. Place into your oven and cook for about 30 minutes. (Cooking times will vary based on oven type, check on the eggplant at the 15 and 30 minute marks, in order not to burn the eggplant.) When done, the eggplant should be soft, juicy, and slightly browned.
- Once the beans are done, drain the water and remove from heat.
- Once the rice is done, fluff with a fork and remove from heat.
- Place desired portions of the rice and then the beans on top, onto meal plate(s).
- Scrape the eggplant out from the peel (it should come off very easily) and place desired portion on top of the rice and beans. Can stir everything together or leave as is. Enjoy.
Meal Nutritional Benefits
- Excellent source of protein and cholesterol lowering fiber
- good source of (in descending order): molybdenum, folate, tryptophan, fiber, manganese, protein, iron, phosphorus, copper, potassium, magnesium, vitamin B1 and vitamin K
- help to regulate blood sugar, lower LDL cholesterol, lower heart attack risk and heart disease, decrease risk of anemia and increase memory and brain function
- enhance intestinal health by keeping you regular and prevent digestive disorders including constipation and IBS
- for more information, visit the kidney beans 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): fiber, potassium, manganese, copper, vitamin B1, vitamin B6, folate, magnesium, tryptophan and vitamin B3
- source of highly beneficial phytonutrients, including flavonoids and antioxidants
- protects against free radical damage, promotes cholesterol reduction and promotes cardiovascular health
- for more information, visit the eggplant detailed overview from World’s Healthiest Foods
- is a heat-stable oil due to its saturated fat content
- is a rich source of MCTs (medium-chain triglycerides)
- contains antimicrobial, antiviral and antibacterial properties
- may contribute to various health benefits
- for a complete overview, read the guide to coconut nutrition
- 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
- promotes optimal health
- for more information, visit the garlic detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin K, iron, calcium, vitamin A, fiber, manganese, magnesium, vitamin C and potassium
- contains excellent mix of flavonoids that offer protection at the cellular level
- anti-bacterial, anti-inflammatory, and enhance cardiovascular health
- for more information, visit the basil 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
- 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