TYPE: Lunch, Dinner            PREP TIME: < 45 mins

Goodies Needed

• Brown Rice (preferably organic)
• Chickpeas (preferably organic – cooked from dry)
• Tomatoes (organic)
• Lingonberry Jam
• Frozen Sweet Corn/Bean and/or Carrot Vegetable Mix
• OPTIONAL: Spinach Tortilla Wraps with Hummus

* 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

Midnight Sun Lingon Berries

Price: —

( customer reviews)

0 used & new available from

Aromatica Organics Garbanzo Beans, 13.0-Ounce Bags (Pack of 6)

Price: —

(1 customer reviews)

0 used & new available from

Preparation Steps

• Soak the chickpeas in a large pot of water over night to cut down on cooking time the next day
• Drain the water from the chickpeas the next day, pour in some fresh water and cook the chickpeas (there should roughly be double the water to beans)
• Cooking time for pre-soaked beans usually is about 45 minutes on high
• At the same time as you start cooking the chickpeas, cook the brown rice according to package instructions (about 45 minutes)
• Steam the frozen vegetables (about 10 minutes over boiling water)
• Rinse the tomatoes and cut up into wedges
• If adding in the tortilla wraps, spread some hummus on them, roll and cut in halves
• Once the chickpeas and rice are ready, place some rice and chickpeas into a large bowl, add in a couple tablespoons of the Lingonberry jam (for a larger quantity) and stir the three ingredients together well (do not overdo the lingonberry jam)
• Place desired portions of the rice-chickpea mix, vegetables and optionally the  hummus tortilla flat bread on a plate
• This is a unique tasting meal on the milder and sweeter side, which also is high in protein and low in fat
• Enjoy and come back and let me know how you liked it!

Meal Nutritional Benefits

Brown Rice:

• good source of (in descending order): manganese, selenium, 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

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

Lingonberry:

• Rich in antioxidants, lignans and flavonoids which fight free radicals and lower cancer risk
• good source of: fiber, vitamin C, vitamin A and magnesium

• helps decrease risk of cancers, enhance the immune system, has antimicrobial action and helps relieve urinary tact infections
• for more information, visit the lingonberry detailed overview from Zhion.com

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

Corn (Frozen):

• good source of (in descending order): vitamin B1, folate, vitamin C, fiber, magnesium,  phosphorus, vitamin B3, vitamin B5, manganese, potassium, protein, vitamin B2, zinc and iron
• excellent source of folate, reduces the risk of heart attacks, enhances healthy brain function, promotes lung health and promotes overall health
• for more information, visit the corn detailed overview from Nutrition Data or the corn overview from World’s Healthiest Foods

Green Beans (Frozen):

• Low in calories but abundant in nutrients including antioxidants
• good source of (in descending order): vitamin K, vitamin C, manganese, vitamin A, fiber, potassium, folate, tryptophan, iron, magnesium, vitamin B2, copper, vitamin B1, calcium, phosphorus, protein, omega 3 fatty acids and vitamin B3
• help build strong bones, offer cardiovascular protection, promotes colon health, have anti-inflammatory properties, increase energy production and enhance the immune system

• for more information, visit the green beans 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.