This hearty vegan dish provides a healthy balance of protein, fibre-rich complex carbohydrates and healthy fats. Beans are an excellent vegetarian source of iron and zinc, which are needed for healthy energy levels and strong immune function. Wild rice is a good source of antioxidants that can help reduce the risk of chronic disease.
Serves: 3-4
GF, VG
=R1=
Servings
Prep time
Cook time
Recipe
Ingredients
- 1 cup long-grain brown rice, rinsed well
- 3 heaped tbsp wild rice, rinsed well
- 2 cups vegetable stock
- 10 small capsicums (yellow, orange, green, red)
- 1 small red onion, cut into wedges
- 2 x 425g tins black beans, rinsed well (or use soaked & cooked dried beans)
- 2 cloves of garlic, minced
- 1 small jalapeno, finely chopped
- 1 heaped tsp ground cumin
- 1 tsp ground coriander
- 1 tsp dried oregano
- 3 tbsp tomato sauce
- Sea salt & pepper
- Juice small lime + extra lime wedges, to serve
- Handful fresh coriander, chopped
- Whole large avocado, sliced
Method
- Preheat oven to 200°C.
- Place brown and wild rice in a medium saucepan with vegetable stock and bring to the boil, then simmer for 45 mins. Once cooked let rice rest with the lid on for 8-10 mins.
- Halve the capsicums and place on a baking tray with onion, drizzle with olive oil and season with sea salt. Place in the oven for 20 mins or until the vegetables are cooked through and starting to brown.
- Place beans, garlic and chopped jalapeno in a large frying pan and add spices, oregano and tomato sauce. Cook for 5 mins until heated through. Toss through fresh lime and herbs.
- Serve beans on a large serving dish with rice and baked vegetables, topped with avocado and fresh herbs.
- Tip: If you are using dried beans, make sure you soak them overnight and then cook them in fresh water.
Tried this recipe? Mention @wellbeing_magazine or tag #wbrecipe!
