Our Indian-inspired Mighty Masala & Greens is mildly spicy, slightly sweet, and naturally gluten-free. It’s made with garbanzo beans, black lentils, coconut milk, and a variety of green vegetables served over brown jasmine rice. To learn how this Mighty Masala & Greens will help power even your busiest day, keep reading!
Like all of our Performance Kitchen bowls, this meal is cooked in avocado oil and follows the principles of the renowned Mediterranean diet. With 11g of whole plant protein, one cup of vegetables, and 9g of fiber, it’s the perfect meal for vegans, vegetarians, or anyone simply looking to eat more vegetables. So, what exactly makes this plant-based meal so nutritious?
Also known as chickpeas, garbanzo beans are a staple of the Mediterranean diet, which suggests consuming plenty of legumes. Garbanzos contain iron, phosphate, calcium, manganese, and vitamin K, all of which support bone health. They also have a very low glycemic index (GI), and studies show that consuming garbanzo beans can increase insulin sensitivity. What does that mean? Low insulin sensitivity is also known as insulin resistance. Unmanaged, this can turn into Type 2 diabetes. Garbanzos are also high in potassium, an essential mineral that can help reduce the risk of hypertension and cardiovascular disease. According to this study, less than 2% of US adults consume the recommended daily intake of potassium.
Cabbage is a cruciferous vegetable that contains several antioxidants with anti-inflammatory properties. This study involving 1,000 participants indicates a link between eating cruciferous vegetables and lower levels of inflammation. Although the inflammatory response is a part of dealing with infections and healing, chronic inflammation over a long period of time can lead to illness. Cabbage is also rich in vitamins C and K, as well as soluble fiber to help keep your digestive health at its best.
This leafy green is so nutrient-rich that even a small portion of it can provide you with a significant amount of vitamins. You might be surprised to learn that per calorie, kale offers more iron than beef and more calcium per calorie than milk. Kale is also a great source of dietary nitrates. Note: plant nitrates differ from sodium nitrate found in processed products, like cured meats. Plant nitrates or nitric oxide help deliver oxygen to all your muscles and are especially important for heart health.
Crunchy cashews are an excellent addition to any plant-based meal, not only for their taste but for their healthy fatty acids. A quarter cup of cashews can deliver a full serving of the trace mineral copper. Copper is very important to energy production, and it’s more frequently found in animal sources like crab, and liver, so take advantage of this vegan-friendly source.
Brown Jasmine Rice
Unlike refined white rice, the bran and germ have not been removed from brown jasmine rice. And yes, unrefined rice counts as part of your daily whole grain content. Skipping the refining process ensures that key nutrients like fiber, iron, and magnesium remain in brown jasmine rice. Compared with other varieties of rice, brown jasmine rice has a low glycemic index (GI). This index is meant to measure how quickly a food raises your blood sugar levels after eating (and how much it raises them). According to the Harvard School of Public Health, the “average GI for brown rice is low at 55, whereas the GI for white rice is higher at 64.” Brown jasmine rice is also more versatile from a culinary standpoint. It’s fluffy and has a slightly nutty flavor. Mighty Masala & Greens includes 16g of whole grains, easily identified by the Whole Grain Stamp on the package.
Lentils are an excellent source of both plant-based protein and fiber. They are rich in folate, iron, magnesium, potassium, and zinc. According to this study, the consumption of lentils can potentially reduce the risk of diseases like cancer, diabetes, and heart disease.
Red Bell Peppers
Sweet-tasting red peppers are an excellent source of potassium, which is necessary for heart health and managing blood pressure. They also offer cholesterol-lowering soluble fiber, and nearly 3x the vitamin C of an orange, which reportedly shortens the recovery period for getting over a cold or flu.
Natural Herbs, Spices, and Seasoning
We give our Mighty Masala & Greens a bit of kick with green chili peppers, crushed red chilies, garlic, cilantro, mango powder, and ginger puree. Turmeric rounds out the flavor and boasts anti-inflammatory properties. Blending it all with coconut milk adds a touch of natural sweetness that complements the spices without overpowering their flavor. This meal has just a dash of sea salt, which helps us fulfill our promise of controlling our use of sodium.
We cook this dish in avocado oil for a variety of reasons. Specifically, it’s nutritious and has a high smoke point. Avocado oil contains essential fatty acids, which aid in the absorption of antioxidants. Most importantly, avocado oil is delicious and lends itself well to many different flavor profiles and cooking styles.
With so many great ingredients, the Mighty Masala & Greens is a delicious, balanced meal that’s ready to eat in minutes, minus any artificial colors, flavors, or sweeteners. We can’t wait to hear what you think of it!
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