Black-Eyed Pea & Collard Greens Bowl with Brown Rice
Black-eyed peas and sautéed collard greens over brown rice with avocado and smoked paprika — 16 g protein, 18 g fibre, ~300 µg folate.
Black-eyed peas and sautéed collard greens over brown rice with avocado, lemon and smoked paprika — 16 g protein, 18 g fibre and ~300 µg folate in one plant-based bowl.
Watch the 23-second version
Eighteen grams of fibre in one lunch bowl.
Transcript & sources → All videosMr. Age is AgeGen's editorial character. Facts come from the protocol above.
Ingredients (1 serving)
- Canned black-eyed peas, drained and rinsed — 120 g
- Cooked brown rice — 100 g
- Collard greens, cooked — 150 g
- Avocado — 50 g
- Olive oil — 8 ml
- Garlic — 1 clove
- Lemon juice — 10 ml
- Smoked paprika — 1 tsp
Macros per serving
- Calories: 465 kcal
- Protein: 16 g
- Fat: 17 g
- Carbs: 62 g
- Fiber: 18 g
Key micronutrients
- Fiber — ~18 g
- Folate — ~300 µg
- Calcium — ~200 mg
Why it earns a spot in the rotation
- 18 g of fibre in one bowl — more than half the 25–38 g a day most adults are aiming for, from legumes and greens rather than a supplement.
- ~300 µg of folate, mostly from the collard greens and black-eyed peas, without reaching for a fortified cereal.
- 16 g of plant protein plus 18 g of fibre together is what keeps this bowl filling at 465 kcal.
- Entirely plant-based and built from pantry staples — canned beans, rice, frozen or fresh greens — so it holds up as a regular rotation item, not an occasional cook.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
