TYPE: Lunch, Dinner            PREP TIME: < 45 mins

Goodies Needed

• Brown Rice (organic)
• Red Kidney Beans (organic)
• Eggplant (organic)
• Olive Oil (organic)
• Garlic (minced)
• Garlic & Herb (no salt) Seasoning or your favorite spice or herbs

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

Gourmet House – 100% Organic Long Grain Brown Rice – 14oz bag

Price: $1.14

(3 customer reviews)

1 used & new available from $1.14

Aromatica Organics Kidney Beans, 12.0-Ounce Bags (Pack of 6)

Price: —

(1 customer reviews)

0 used & new available from

Zoe Organic Extra Virgin Olive Oil, 25.5-Ounce Tins (Pack of 2)

Price: $39.95

(75 customer reviews)

2 used & new available from $39.95

McCormick Garlic & Herb Seasoning, Salt Free, 2.75-Ounce Unit (Pack of 12)

Price: —

(1 customer reviews)

0 used & new available from

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 pre-soaked beans usually is about 45 minutes on high heat (with lid half open)
• At the same time as you start cooking the kidney beans, cook the brown rice according to package instructions (about 45 minutes)
• While the rice and beans are cooking, wash the eggplant and peel it
• Dice the eggplant into small cubes
• Peel 1 to 2 cloves of garlic and mince them
• On a frying skillet or pan, pre-heat a couple of tablespoons of olive oil and the minced garlic on medium heat
• Once the oil is hot, add in the diced eggplant and sprinkle in a little of your favorite spice
• Stir frequently while the eggplant is cooking for about 10 to 15 minutes or until the eggplant is golden brown, soft and juicy
• Once the beans and rice are cooked, place appropriate portions of both onto plate
• Follow with the eggplant as seen on plate in photo
• The eggplant brings flavor and a moist texture to this meal
• This meal is a source of complete protein, fiber and it is very low in fat
• Enjoy and come back and let me know how you liked it!

Meal Nutritional Benefits

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

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

Eggplant:

• 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

Garlic:

• 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

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.