This is a filling meal with a refreshing taste and the goodness of a variety of whole plant foods. It can be prepared in a vegan or vegetarian format, and offers healthy carbohydrates, fats and proteins. It is naturally low in sodium, high in fiber and full of various micronutrients.
TYPE: Lunch, Dinner
PREP TIME: < 45 mins
SERVINGS: not set, make according to personal needs
- Vegan or Vegetarian (depending on cheese source)
- Refined Sugar-free
- Brown Rice (organic)
- White Kidney (Cannellini) Beans (organic)
- Broccoli (organic)
- Tomatoes (organic)
- Limes (organic)
- Feta Cheese from Dairy (organic) OR from Plants (see recipe raw, vegan Feta)
- Black Pepper (organic)
- Dried Oregano (organic)
- Dried Basil (organic)
- Garlic Powder (organic)
- Pot(s), medium or large
- Cutting Board
- Soak a set amount of beans the night before in plenty of water. The next day drain the water, rinse the beans and pour in enough fresh water to more than cover the beans comfortably. Cover and place the pot on the stove. Bring the beans to a boil, reduce heat and simmer on low for about 45 minutes.
- Cook the rice according to package instructions (i.e. 1 parts rice to 2 parts water) covered for about 45 minutes.
- Wash the tomatoes, broccoli, and limes.
- Cut up the tomatoes and broccoli into small chunks and set aside for about 30 minutes. (You don’t want to steam your broccoli until your rice and beans are almost done.)
- In the last 15 minutes of the rice and beans cooking, begin to heat a thin layer of water in a large skillet on low-medium heat.
- Place the cut up tomato and broccoli into the skillet and allow to steam on low-medium heat for a few minutes, until the broccoli has gently softened and becomes deep green.
- Sprinkle the mixture with a generous amount of the herbs, pepper, and garlic powder. Cut the lime in half and squeeze the juice of half or the whole lime for larger portions over the contents in the skillet. Stir the contents together and remove from heat.
- When the beans are done, drain the water, and remove from heat.
- When the rice is done, remove from heat, and fluff with a fork.
- Place desired portion of the rice and beans on meal plate(s). Top them with the tomato-broccoli herb mixture and its juices.
- Garnish on top with your choice of Feta cheese and a lime slice, if desired. Enjoy.
- 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
(White) Kidney Beans:
- 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
- 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
- good source of (in descending order): vitamin C, vitamin K, vitamin A, folate, fiber, manganese, tryptophan, potassium, vitamin B6, vitamin B2, phosphorus, magnesium, protein, omega 3 fatty acids, vitamin B5, iron, calcium, vitamin B1, vitamin B3, zinc and vitamin E
- contains phytonutrients and antioxidants to help protect against cancers especially (bladder, ovarian and prostate), increases cell’s detoxification ability and supports stomach health
- helps fix sun damaged skin, prevents cataracts, boosts the immune system, helps build stronger bones and helps prevent birth defects while pregnant
- for more information, visit the broccoli detailed overview from World’s Healthiest Foods
- Add a great tang of taste to any meal
- Add some extra vitamin C to any meal
- Provide phytonutrients with antioxidant and antibiotic effects
- Protect against cancers, rheumatoid arthritis, support the immune system and promote and enhance optimal health in many areas
- for more information, visit the lemons/limes detailed overview from 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
- 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