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.