SERVES 2 • PREP TIME: 5 MINUTES • COOK TIME: 10 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGAN
30 MINUTES OR LESS
This bowl is a fresh, light meal packed with heart-healthy nutrients that is super-satisfying. The red kidney beans are paired with parsley and lime juice for a tasty and refreshing protein. Red kidney beans are high in isoflavones, specifically genistein, which studies show may help maintain blood vessel elasticity. The dish incorporates tender cauliflower and kale, crunchy cucumbers and tomatoes, and a garlicky tahini dressing for a well-balanced and texture-friendly meal.
2 cups cauliflower florets, cut into 1-inch pieces
2 cups chopped fresh kale
1 cup kidney beans, drained and rinsed
¼ cup chopped fresh parsley
2 tablespoons lime juice
1 large cucumber, quartered
1 cup cherry tomatoes
1
.
Put 2 inches of water in a 5-quart pot and add a steam basket. Place the cauliflower and kale in the steam basket, cover, and steam over medium heat for about 10 minutes, until the vegetables become fork-tender.
2
.
In the meantime, in a medium mixing bowl, combine the kidney beans, parsley, and lime juice.
3
.
On two plates, divide the cauliflower and kale evenly, and add
the kidney bean mixture, cucumbers, and cherry tomatoes. Top with 2 tablespoons of the dressing each before serving. If you are making ahead, store the bowl ingredients and dressing separately in airtight containers in the refrigerator for up to 4 days and mix before serving.
MAKE IT EASIER TIP:
Without steaming the cauliflower and kale, add all the ingredients to a container overnight, specifically massaging the tahini-garlic dressing into the kale for it to soften without cooking. This makes a great to-go lunch or dinner.
Per serving:
Calories: 317, Total fat: 13g, Saturated fat: 2g, Cholesterol: 0mg, Sodium: 110mg, Potassium: 1168mg, Magnesium: 85mg, Carbohydrates: 42g, Sugars: 12g, Fiber: 13g, Protein: 15g, Added sugar: 0g, Vitamin K: 273mcg