• Serves
    6
  • 376
    Calories

Dietician's Tip: This one-bowl meal is loaded with vitamins A, C and K, and is high in fiber.

Ingredients

  • 2 teaspoons canola oil
  • 1 cup chopped red onion
  • 2 cups chopped green bell pepper
  • 1 chili pepper of your choice, minced
  • 2 cloves garlic, minced
  • 1 cup diced sweet potato
  • 1 cup chopped tomato
  • 1 cup brown rice
  • 1/2 cup green lentils
  • 1/2 cup red lentils
  • 1 tablespoon ground cumin
  • 1 tablespoon fresh ground pepper
  • 1 tablespoon red wine vinegar
  • 2 cups no-salt-added vegetable stock
  • 2 cups water
  • 4 cups chopped kale
  • 1 cup cooked black beans
  • 2 tablespoons minced fresh cilantro
  • 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
  • Cholesterol 0 mg
  • Monounsaturated fat 2 g
  • Saturated fat 1 g
  • Sodium 67 mg
  • Total carbohydrate 68 g
  • Dietary fiber 15 g
  • Protein 18 g
  • Serving size 1 bowl (about 2 cups)
  • Total fat 4 g
  • Grains and grain products 1
  • Nuts, seeds and dry beans 2
  • Vegetables 4
  • Carbohydrates 3
  • Protein and dairy 1/2
  • Vegetables 4
  • Meat and meat substitutes 1
  • Nonstarchy vegetables 4
  • Starches 3
Last Updated: 01-05-2016
RCP-20152941
content provided by mayoclinic.com
© 1998-2019 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved. A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "Mayo Clinic Health Information," "Reliable information for a healthier life" and the triple-shield Mayo logo are trademarks of Mayo Foundation for Medical Education and Research.