Black Bean and Rice Bowl with Avocado and Greens

Popularity

3.5

A hearty and healthy vegan lunch bowl featuring seasoned black beans and whole-grain brown rice, topped with fresh avocado and salsa, served over a bed of crisp mixed greens with a zesty lime vinaigrette.

Nutrition per Serving

460

Calories

11g

Protein

64g

Carbs

19g

Fat

high_fiber high_protein heart_healthy weight_loss gut_friendly

Recipes in this Meal

1. Black Bean and Rice Bowl with Avocado and Greens

A wholesome and vibrant bowl featuring Indian-spiced black beans, fluffy cumin rice, fresh greens, and creamy avocado. It's a protein-packed, satisfying vegan meal that's perfect for a healthy lunch or dinner.

Prep15 min

Cook40 min

Servings4

Serving size: 1 bowl

460cal

11gprotein

64gcarbs

Ingredients

1 cup black beans (dried, soaked overnight)
1 cup basmati rice (rinsed and drained)
2 tbsp vegetable oil
1.5 tsp cumin seeds (divided)
1 pcs onion (medium, finely chopped)
1 tbsp ginger garlic paste
2 pcs tomato (medium, pureed)
0.25 tsp turmeric powder
0.5 tsp red chili powder
1 tsp

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Health Benefits

💪

Complete Plant Protein

The combination of beans and brown rice provides all essential amino acids.

🌾

High in Fiber

Over 15g of fiber from beans, rice, and vegetables aids digestion and satiety.

❤️

Heart Healthy Fats

Monounsaturated fats from avocado help support cardiovascular health.

⚡

Sustained Energy

Complex carbohydrates from brown rice provide a slow release of energy.

Frequently Asked Questions

Is this Black Bean and Rice Bowl healthy?

Yes, it's a very healthy and balanced meal. It's rich in plant-based protein from beans and rice, high in fiber for digestion, and provides healthy fats from avocado. It's also packed with vitamins and minerals from the fresh vegetables.

How many calories are in this vegan bowl?

This specific serving is designed to be around 600 calories, making it a substantial and satisfying lunch. The calories come from a balanced mix of complex carbs, protein, and healthy fats.

What else can I add to this bowl?

This bowl is very customizable! You can add roasted sweet potatoes, corn, bell peppers, or a scoop of vegan sour cream. For extra protein, consider adding seasoned tofu or tempeh.

How do I meal prep this bowl?

It's perfect for meal prep. Cook the rice and beans ahead of time and store them in an airtight container in the fridge for up to 4 days. Pack the greens, avocado, and dressing separately and assemble just before eating to keep everything fresh.

Is this meal gluten-free?

Yes, all the core components (rice, beans, avocado, greens) are naturally gluten-free. Just ensure any store-bought salsa or seasonings you use are certified gluten-free.

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About Black Bean and Rice Bowl with Avocado and Greens

A hearty and healthy vegan lunch bowl featuring seasoned black beans and whole-grain brown rice, topped with fresh avocado and salsa, served over a bed of crisp mixed greens with a zesty lime vinaigrette.

This tex_mex dish is perfect for lunch. With 460.32 calories and 11.21g of protein per serving, it's a high_fiber, high_protein, heart_healthy, weight_loss, gut_friendly option for your meal plan.

19gfat

coriander powder

0.5 tsp garam masala

0.75 tsp salt (divided)

200 g spinach (fresh, washed)

2 pcs avocado (ripe, sliced)

1 pcs lime (cut into wedges, for serving)

2 tbsp coriander leaves (chopped, for garnish)

Instructions

1
Cook the black beans
- Drain the soaked black beans and add them to a pressure cooker.
- Add 3 cups of fresh water and 0.25 tsp of salt.
- Pressure cook for 15-20 minutes or until the beans are soft and cooked through.
- Once cooked, drain any excess water and set the beans aside.
2
Prepare the cumin rice
- While the beans are cooking, heat 1 tbsp of oil in a pot over medium heat.
- Add 1 tsp of cumin seeds and let them splutter.
- Add the rinsed basmati rice, 2 cups of water, and 0.25 tsp of salt. Stir gently.
- Bring to a boil, then reduce the heat to low, cover, and cook for 15 minutes or until all water is absorbed.
- Turn off the heat and let it sit covered for 5 minutes, then fluff with a fork.
3
Make the black bean masala
- Heat the remaining 1 tbsp of oil in a pan or kadai.
- Add the remaining 0.5 tsp of cumin seeds.
- Once they splutter, add the chopped onion and sauté until translucent (3-4 minutes).
- Add the ginger-garlic paste and cook for another minute until the raw smell is gone.
- Stir in the tomato puree and cook for 4-5 minutes until the oil starts to separate.
- Add turmeric, red chili powder, coriander powder, and the remaining 0.25 tsp salt. Mix well and cook for a minute.
- Add the cooked black beans and 1/4 cup of water. Mash some beans lightly with the back of a spoon to thicken the sauce.
- Simmer for 5 minutes, then stir in the garam masala.
4
Wilt the greens
- In a separate pan, add the fresh spinach.
- Cook over medium heat for 2-3 minutes, stirring occasionally, until just wilted. No extra oil is needed.
- Remove from heat and set aside.
5
Assemble the bowls
- Divide the cumin rice equally among four bowls.
- Top with a generous portion of the spiced black beans.
- Add a portion of the wilted spinach to each bowl.
- Arrange the sliced avocado on the side.
- Garnish with fresh coriander leaves and serve with a lime wedge.

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Fat

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g

Carbs

31gFat

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