Ellen Jaffe Jones:
I love this dish because I know you will! It is simple to make, the ingredients are easy to pull together, it’s inexpensive and introduces people to how tasty plant-based diets can be. Eat Vegan on $4 a Day was the first cookbook to include the cost of each recipe and continues to be one of my publisher’s best sellers. This recipe is filled with vitamins and nutrients, protein, calcium, fiber, and a hearty taste. I hope you will see how easy and enjoyable eating vegan can be, and experience how much better you can feel when you eat your way to better health.
About the Author
Ellen Jaffe Jones is the only female in her family not to have breast cancer. After her mom, aunt and both sisters were diagnosed Jones made some drastic changes. She began running and eating a vegan diet. She has continued to do so for over 40 years. She is a public speaker, health coach, personal trainer and author of six cookbooks including Eat Vegan on $4 a Day. She was a two-time Emmy-winning investigative reporter, media consultant and Wall Street financial consultant.
Beans and Green Stir Fry
Makes 2 Servings. From Eat Vegan on $4 a Day, page 79.
- 2/3 cup plus 1/4 cup water
- 1/3 cup brown rice
- 1 & 3/4 cups cooked or canned black beans, drained and rinsed
- 2 teaspoons dried onion flakes, plus more for garnish
- 1 teaspoon ground cumin
- Pinch crushed red pepper flakes (optional)
- 1 teaspoon olive oil (optional)
- 1 garlic clove, minced
- 1/2 cup chopped broccoli
- 1/2 cup chopped collard greens
- 1 teaspoon low-sodium soy sauce
- 1 teaspoon fresh or dried parsley, plus more for garnish
Put 2/3 cup of the water in a medium saucepan and bring to a boil over high heat. Add the rice and return to a boil. Decrease the heat to low, cover and cook for 45 minutes, or until the rice is tender and water is absorbed. Set aside. Fluff with a fork before serving.
While the rice cooks, combine the beans, onion flakes, cumin, and optional red pepper flakes in a small saucepan over low heat. Cook, stirring frequently, until warmed through.
Heat the oil in a wok or large skillet over medium heat. Add the garlic and cook and stir for 1 minute. Stir in the broccoli and the remaining 1/4 cup of water. Cover and cook for 2 to 3 minutes, or until the broccoli is bright green. Add the collard greens and cook, stirring frequently, for 3 to 5 minutes, or until the greens are wilted and tender. Stir in the soy sauce and parsley and remove from the heat. To serve spoon portions of the rice onto two plates. Top the rice with the beans and greens. Sprinkle with additional onion flakes and parsley.
Tip: Rice can be substituted for or combined with any other whole grain.
Listen to Ellen Jaffe Jones’ Story
CLICK HERE to listen to Ellen Jaffe Jones on the Fountain of Youth Podcast!
Can you succeed as an elite athlete without animal protein? Masters runner Ellen Jaffe Jones has done the research and is living proof you can.
The accomplished masters athlete, personal trainer, coach, speaker, and author of six books joins Marc Middleton in a special episode of the Fountain of Youth podcast. They discuss the family medical history that impelled her to choose a plant-based diet, the difference it’s made in her performance and recovery, the science of epigenetics and more.