Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Colorful Rice with Bell Peppers and Green Beans
- Ingredients
- 150 grams Rice
- salt
- 300 grams Bell pepper (red, green and yellow)
- 150 grams Tomatoes (ripe)
- 1 sm jar Kidney beans (Drained, 150 grams)
- 1 sm jar chickpeas (Drained, 120 grams)
- 150 grams green Beans
- 2 small onions
- 1 garlic clove
- 4 Tbsps olive oil
- 100 grams Peas (frozen)
- freshly ground peppers
- 1 tsp Lemon peel (organic)
- 1 Tbsp chopped mixed Fresh herbs
- Lemon wedge (for garnish)
Cover the rice with almost twice the amount of salted water, bring to a boil and simmer over low heat for 15-20 minutes..
Rinse the bell peppers, cut into quarters, trim, remove the seeds and remove the ribs. Rinse tomatoes and pat dry. Cut the vegetables into bite-sized pieces. Rinse the kidney beans and chickpeas and drain. Rinse green beans, trim and blanch for about 6 minutes in boiling salted water. Remove, rinse and drain. Peel the onions and garlic and chop finely.
Heat the olive oil in a pot. Add beans, bell peppers and zucchini to the pot and cook for 2-3 minutes. Add onions and garlic and cook until soft. Add kidney beans, chickpeas and broth, bring to a boil, then add the peas. Add the rice, mix and cook over medium heat 2-4 minutes. Add tomatoes, mix and heat briefly. Season with salt and pepper. Fold in lemon zest and herbs. Serve garnished with the lemon wedges.
Healthy, because
Paprika and green beans generously supply the immune strengthening vitamin C, which is also important for the building of bones, connective tissue and teeth. Chickpeas, kidney beans and peas are rich in vegetable protein and bring a long-lasting satiation due to their high fibre content.
Even smarter
If you don't follow a vegan diet and want to enhance the dish with even more protein, you can refine the rice pan with poached eggs. One egg can be added per person.