🌱 Our SOS-Free Changes: no-salt-added beans, diced tomatoes, and tomato paste; water or homemade salt-free broth instead of low-sodium store broth; sauté the onion in a splash of water. Cooking time and texture are unchanged. We haven’t confirmed what Jill sautés in on camera, so we don’t call the video itself SOS-free.
🌱 Kitchen Monk adds: serve each bowl over 1 cup cooked brown rice.
🧺 Ingredients, our version (8 servings)
- ☐ 2 cans (15 oz) kidney beans, no salt added, drained
- ☐ 2 cans (15 oz) black beans, no salt added, drained
- ☐ 2 cans (15 oz) diced tomatoes, no salt added
- ☐ 1 can (6 oz) tomato paste, no salt added
- ☐ 1 red onion, diced
- ☐ 16 oz frozen spinach
- ☐ 2 russet potatoes, cubed
- ☐ 1 tsp oregano · ½ tsp each smoked paprika, turmeric, black pepper, cumin
- ☐ 1 liter homemade salt-free broth or water, plus 1 liter water
- ☐ To serve: 1 cup cooked brown rice per bowl
👩🍳 Follow Jill Dalton’s steps on her page or in the video. We don’t copy her written method.
🧮 Nutrition (estimated, our version, 1 of 8)
| ⚡ Energy | 267 kcal (507 with 1 cup rice) |
| 💪 Protein | 17 g (22 g with rice) |
| 🌾 Fiber | 14 g (17 g with rice) 🎉 |
| 🍞 Carbohydrate | 51 g (101 g with rice) |
| 🫒 Fat | 1.4 g (sat. 0.3 g) |
| 🧂 Sodium | 69 mg |
USDA FoodData Central (SR Legacy) values for the ingredients above, divided by 8. Canned beans counted as cooked, drained, no-salt-added beans. Standard calories, never reduced for fiber. Spices, water, and salt-free broth not counted. Not yet dietitian-reviewed. 🧊 Refrigerate within 2 hours; eat within 3–4 days or freeze. Reheat to a rolling boil (USDA leftovers guidance).
Recipe and video by Jill Dalton, The Whole Food Plant Based Cooking Show. Jill Dalton hasn’t reviewed or endorsed Kitchen Monk. 📅 Back to the Starter Plan · ✉️ Report a problem
