TYPE: Lunch, Dinner            PREP TIME: < 45 mins

Goodies Needed

• Brown Rice
• Chick Peas (Garbanzo beans) – dry, not canned
• Baby Spinach (preferably organic)
• Tomatoes (preferably organic)
• Cauliflower (preferably organic)
• Kalamata Olives
• Olive Oil, Balsamic Vinegar or your favorite vinaigrette or spice (optional)

* Quantities depend on number of people you are serving and portion sizes

RiceSelect Organic Texmati Brown Rice, 36-Ounce Jars (Pack of 4)

Price: $32.32

(35 customer reviews)

6 used & new available from $26.58

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Preparation Steps

• Soak the beans in a large pot of water over night to cut down on cooking time
• Drain the water from the beans the next day, pour in some fresh water and cook the beans (there should be double the water, at least, than the beans)
• Cooking time for well pre-soaked chick peas usually is about 30-45 minutes
• At the same time as you start cooking the chick peas, cook the brown rice according to package instructions (about 45 minutes)
• Rinse the spinach and cut up into smaller pieces
• Rinse the tomatoes and cut up into small pieces
• Rinse the cauliflower and cut up into small pieces
• Cut up the Kalamata olives or leave whole
• Toss together the spinach, tomato, cauliflower and olives
• You can pour in some olive oil and/or balsamic vinegar now or wait to pour some over the complete meal
• Place 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
• You can also customize this one according to your taste buds, by sprinkling it with  a “hot” sauce or using other, favorite spices
• This is a fantastically balanced vegetarian dish with lots of nutrition!
• NOTE: for a faster version of this meal, but somewhat less healthier, you can use 10-minute brown rice and canned beans (be sure to rinse the beans well to remove the high sodium content)
• Enjoy and come back and let me know how you liked it!

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

Brown Rice:

• 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

Spinach:

• 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

Tomatoes:

• 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

Cauliflower:

• 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

Olives:

• 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

Olive Oil:

• 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

About the author:
Evita Ochel, B.Sc., B.Ed., CHN - is a certified holistic nutritionist, biologist, educator, writer, researcher and speaker in the areas of health, science and holistic wellness. She is a nutritional science expert and her teaching and writing focus on natural, wholesome, plant-based and organic nutrition to achieve optimal health and longevity. Learn more about Evita Ochel or Follow Evita Ochel on Twitter.