Southwestern vegan bowl

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.

Serving Information

Serves 6

Nutritional analysis per serving

Calories: 376
Total carbohydrate: 68 g
Cholesterol: 0 mg
Dietary fiber: 15 g
Monounsaturated fat: 2 g
Protein: 18 g
Saturated fat: 1 g
Serving size: 1 bowl (about 2 cups)
Sodium: 67 mg
Total fat: 4 g

DASH Eating Plan Servings

Grains and grain products: 1
Nuts, seeds and dry beans: 2
Vegetables: 4

Diabetes Meal Plan Choices

Meat and meat substitutes: 1
Nonstarchy vegetables: 4
Starches: 3

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 3
Protein and dairy: 1/2
Vegetables: 4

Last Updated Jan 5, 2016


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