By Mayo Clinic Staff

Dietitian's tip:

This one-bowl meal is loaded with vitamins A, C and K, and is high in fiber.

Number of servings

Serves 6

Ingredients

  1. 2 teaspoons canola oil
  2. 1 cup chopped red onion
  3. 2 cups chopped green bell pepper
  4. 1 chili pepper of your choice, minced
  5. 2 cloves garlic, minced
  6. 1 cup diced sweet potato
  7. 1 cup chopped tomato
  8. 1 cup brown rice
  9. 1/2 cup green lentils
  10. 1/2 cup red lentils
  11. 1 tablespoon ground cumin
  12. 1 tablespoon fresh ground pepper
  13. 1 tablespoon red wine vinegar
  14. 2 cups no-salt-added vegetable stock
  15. 2 cups water
  16. 4 cups chopped kale
  17. 1 cup cooked black beans
  18. 2 tablespoons minced fresh cilantro
  19. 4 lime wedges

Directions

In a large saute pan, heat canola oil over medium-high heat. Add onion, peppers, garlic, sweet potato and tomato. Cook for 10-15 minutes, until onions begin to look translucent.

Add rice, lentils, spices, vinegar, stock and water. Bring to boil and reduce to simmer. Cover and cook for 45 minutes.

To serve, toss with kale, black beans and cilantro. Garnish with lime wedges.

Nutritional analysis per serving

Serving size :1 bowl (about 2 cups)

  • Calories 376
  • Total fat 4 g
  • Saturated fat 1 g
  • Trans fat Trace
  • Monounsaturated fat 2 g
  • Cholesterol 0 mg
  • Sodium 67 mg
  • Total carbohydrate 68 g
  • Dietary fiber 15 g
  • Added sugars 0 g
  • Protein 18 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Jan. 05, 2016