TYPE: Lunch, Dinner            PREP TIME: < 30 mins

Goodies Needed

• Brown Rice (organic)
• White Kidney Beans (organic)
• Broccoli (organic)
• Tomatoes (organic)
• Limes (organic)
• Low-Fat Feta Cheese (organic)
• Olive Oil

* 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

White Kidney Beans, Canellini, 16oz

Price: $1.99

( customer reviews)

1 used & new available from $1.99

Preparation Steps

• This recipe works best with leftovers of rice and beans (i.e. previously cooked brown rice and white beans)
• Rinse the tomatoes, broccoli and limes
• Heat up a small amount of olive oil in a large pan and add in some rice and beans
• Cut the lime in half and squeeze some of the lime juice (more or less according to your taste buds) into the rice-bean mix
• Heat this mixture on medium or low for about 10 minutes, or until rice and beans are slightly brown
• You can also add in some other favorite herbs into this like thyme or basil
• Cut up the tomatoes and broccoli into small chunks and set aside
• You can keep the broccoli raw or steam for a few minutes over some boiling water
• Once the rice and beans are ready, place appropriate quantities on plates
• Add generous amounts of the tomatoes and broccoli on top of the mix
• Garnish with low-fat, organic Feta cheese and a lime slices if desired
• This meal is a source of complete protein, fiber, many vitamins and minerals, and as well 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

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

Broccoli:

• 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

Limes/Lemons:

• 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

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

Cheese (low-fat):

• good source of (in descending order): tryptophan, calcium, protein, phosphorus, iodine and selenium
• dairy products in general help prevent colon cancer, osteoporosis, migraine and PMS as well protect against gout, breast cancer, metabolic syndrome and help maintain a healthy weight
• for more information, visit the cheese 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.