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This one-bowl meal is loaded with vitamins and is high in fiber.

Serves 6

This one-bowl meal is loaded with vitamins and is high in fiber.

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, or 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.

• 2 teaspoons canola oil
• 1 cup chopped red onion
• 2 cups chopped green bell pepper
• 1 chile 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 black 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

DASH Eating Plan Servings

Diabetes Meal Plan Choices

Mayo Clinic Healthy Weight Pyramid Servings

Nutritional analysis per serving