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SOUTHWEST BLACK BEAN AND RICE BOWL
05

SOUTHWEST BLACK BEAN AND RICE BOWL

NUTRITION
HEALTHY RECIPES
Feb 05, 2025

SOUTHWEST BLACK BEAN AND RICE BOWL

The southwest black bean and rice bowl is a delicious, protein-rich meal that combines earthy black beans, fluffy brown rice, creamy avocado and sharp cheddar cheese. The addition of fresh salsa provides a zesty kick, while Greek yoghurt offers a smooth, tangy contrast. Perfect for a nutritious lunch or dinner, this bowl is both satisfying and simple to make. It is high in fibre and protein, making it ideal for a balanced diet. The vibrant flavours and varied textures bring a restaurant-quality dish straight to your table. This dish is also highly versatile, allowing for additional ingredients or dietary modifications to suit different preferences. Whether you’re looking for a quick meal prep option or a wholesome meal, this bowl is packed with both nutrition and flavour.

RECIPE CATEGORY

Lunch, Dinner, Entrée

SERVING SIZE

1 serving

CUISINE

Southwestern, Mexican-inspired

PREPARATION/TECHNIQUES

Boil, No-Cook, One-Pot Wonders

OCCASION/HOLIDAY

Cinco De Mayo, Family Dinner, Picnic, Potluck, Meal Prep

SPECIAL CONSIDERATION/DIETARY CONCERNS

Healthy, High Fibre, Kid Friendly, Low Cholesterol, Quick & Easy, Vegetarian, Wheat / Gluten-Free

DISH TYPE

Bowl, Salad, Rice Dish

INGREDIENTS OF SOUTHWEST BLACK BEAN AND RICE

  • 50g brown rice, cooked
  • 40g black beans
  • ¼ avocado, sliced
  • 10g shredded cheddar cheese
  • 1 tbsp salsa
  • 1 tbsp Greek yogurt

FULL NUTRITIONAL INFORMATION

  • Calories: 290 kcal
  • Protein: 12g
  • Carbohydrates: 40g
  • Fibre: 8g
  • Fat: 9g
  • Saturated Fat: 3g
  • Cholesterol: 10mg
  • Sodium: 220mg
  • Calcium: 120mg

PREPARATION FOR SOUTHWEST BLACK BEAN AND RICE

  • Prepare The Rice: Cook brown rice according to package instructions. If you are prepping a meal, cook extra for later use.
  • Heat The Black Beans: In a small pan over medium heat, warm the black beans until heated through, about 3-5 minutes. For extra flavour, add a pinch of cumin or chilli powder.
  • Assemble The Bowl: In a serving bowl, layer the cooked brown rice at the base. Top with black beans, sliced avocado and shredded cheddar cheese.
  • Add Toppings: Spoon the salsa over the mixture, then add a dollop of Greek yoghurt.
  • Garnish And Serve: Mix everything together or enjoy layered for distinct textures and flavours. Serve immediately.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS FOR SOUTHWEST BLACK BEAN AND RICE

  • Rice Texture: Use slightly undercooked rice if meal prepping to prevent it from becoming mushy when reheated.
  • Black Bean Flavour: If using canned black beans, rinse and drain them well before heating to reduce excess sodium.
  • Avocado Freshness: To keep avocado from browning, add a few drops of lime or lemon juice.
  • Cheese Melting: If you prefer melted cheese, add the shredded cheddar while the beans and rice are still warm.

VARIATIONS IN SOUTHWEST BLACK BEAN AND RICE BOWL

  • Spicier Version: Add diced jalapeños or a dash of hot sauce for an extra kick.
  • Extra Protein: Include grilled chicken, tofu, or an egg to boost protein content.
  • Different Cheese: Swap cheddar for feta or Monterey Jack for a new flavour.
  • Vegan Alternative: Replace Greek yoghurt with dairy-free yoghurt and use vegan cheese.
  • Add Crunch: Sprinkle crushed tortilla chips or roasted corn for added texture.

PREPPING AND STORAGE

  • Refrigeration: Store leftovers in an airtight container for up to 3 days. Keep avocado separate and slice fresh when serving.
  • Freezing: The rice and beans can be frozen for up to 2 months. Thaw overnight in the fridge before reheating.
  • Reheating: Warm in the microwave for 1-2 minutes, stirring halfway through. Add fresh toppings after reheating for the best texture.

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