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BLACK BEAN AND RICE BOWL
17

BLACK BEAN AND RICE BOWL

NUTRITION
HEALTHY RECIPES
Dec 25, 2024

BLACK BEAN AND RICE BOWL

This Black Bean and Rice Bowl is a healthy, delicious, easy-to-make meal packed with plant-based protein, fibre, and healthy fats. The combination of tender black beans, nutty brown rice, creamy avocado and zesty salsa makes for a filling and satisfying dish. With the addition of lime juice and a pinch of salt and pepper, this bowl offers a burst of flavour that’s both refreshing and comforting. Perfect for a quick lunch or dinner, it’s a versatile recipe that can easily be adapted with your favourite toppings or seasonings.

RECIPE CATEGORY

Lunch, Dinner, Snack, Brunch, Entrée

SERVING SIZE

1 serving

CUISINE

Latin-American, Californian, Mexican, Caribbean, Mediterranean

PREPARATION/TECHNIQUES

No-Cook, One-Pot Wonders, 5 Ingredients or Less, Quick & Easy

OCCASION/HOLIDAY

Weeknight Dinner, Quick Lunch, Family Gathering, Summer, Party, Picnic, Cinco De Mayo, Family Meal, Potluck

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Vegetarian, Healthy, High Fibre, Kid-Friendly, Low Cholesterol, Low Fat, Low Sodium, Quick & Easy, Gluten-Free, Organic

DISH TYPE

Rice Bowl, Vegan Entrée, Salad, Side Dish, Snack

INGREDIENTS

  • 50g cooked brown rice
  • 50g canned black beans, drained
  • 1/4 avocado, diced
  • 1 tbsp salsa
  • 1 tsp lime juice
  • Salt & pepper, to taste

FULL NUTRITIONAL INFORMATION

  • Calories: 250
  • Protein: 6g
  • Fat: 10g
  • Carbohydrates: 35g
  • Fibre: 9g
  • Sodium: 150mg
  • Potassium: 600mg
  • Vitamin C: 15% of the daily recommended intake

PREPARATION

  • Cook The Brown Rice: Use a rice cooker or stovetop to cook the brown rice according to package instructions. Brown rice adds a hearty, nutty base to the bowl.
  • Prepare The Black Beans: Drain and rinse the canned black beans to remove excess sodium. Black beans provide plant-based protein and a creamy texture.
  • Dice The Avocado: Cut 1/4 of an avocado into small cubes. The avocado adds creaminess and healthy fats to balance the dish.
  • Mix The Salsa And Lime Juice: Combine the salsa and lime juice in a small bowl. The salsa gives a fresh, tangy kick to the rice bowl.
  • Assemble The Bowl: Layer the cooked brown rice, black beans, and avocado in a bowl. Top with the salsa mixture and season with salt and pepper to taste.

PREP TIME

5 minutes

COOKING TIME

15-20 minutes (for the rice)

TIPS

  • Customise Your Salsa: You can make your salsa or use store-bought. Opt for a chunky, fresh salsa to add texture and flavour.
  • Add More Veggies: Add vegetables like chopped bell peppers, sweet corn, or shredded lettuce to bulk up the dish.
  • Make It Spicier: Add a dash of hot sauce or sprinkle some red pepper flakes to reduce the heat.
  • Prep In Advance: You can cook the rice and beans in advance and store them in the fridge for quick meal prep.

VARIATIONS

  • Protein Boost: Add grilled chicken, tofu, or a fried egg for additional protein.
  • Grain Swap: Substitute quinoa or cauliflower rice for the brown rice to change the texture or cater to dietary preferences.
  • Cheese: Sprinkle some crumbled feta or cheddar cheese for added richness and flavour.
  • Dressing: Drizzle with a bit of tahini or Greek yoghurt mixed with lime juice for a creamy dressing.

PREPPING AND STORAGE

  • Fridge Storage: Store any leftovers in an airtight container in the fridge for up to 3 days.
  • Freezing: The black beans and rice can be frozen for up to 1 month, but avocado should be added fresh.

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