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.