And, through the magic of the Internet….ta da!
It came out well. I think next time I’d love to have something green in there like green pepper or broccoli. It was really tomato-y too. I actually ended up adding the rest of the beans (slow cooker faux pas?) because once it cooked down it lost some thickness. But I was relieved that everything cooked evenly, was afraid the cauliflower was going to get mushy. I wonder if roasting the veggies beforehand next time would make it even tastier…
Reasons why this dish rocks nutritionally:
- all vegetarian, which means you avoid the bad fats that come with a meat-filled meal, and it has been proven that even if you are an omnivore, replacing traditionally meaty meals with vegetarian ones is a great way to up your vegetable intake and improve your diet
- paired with rice, provides all your essential amino acids and offers a complete protein, so you can’t even say you are missing out on that from the meat
- the carrots offer beta-carotene, aka vitamin A (though not as much as an uncooked carrot)
- the cauliflower and kidney beans pack lots of fiber to fill you up so you don’t crave unhealthy foods after your meal
- the tomatoes pack lycopene, which has been linked with reduced incidence of cancer, cardiovascular disease, and macular degeneration
- I’m estimating one serving to be about 250 calories + 1 cup of rice = about 450 calories, a good-sized lunch or dinner
Basically it’s super healthy and super filling. And really not all that expensive. I think I spent about $7.50 on these ingredients (plus a few cents for the spices if we’re really being nit-picky). I will get about 5 meals out of it, making each meal $1.60. Take that, McDonald’s. And sure beats the crap out of that expensive $8/lb salad bar at Whole Foods.
Yay for not having to pack a lunch the rest of this week! =)