Hearty Brown Rice & Black Bean Bowl
A wholesome and satisfying plant-based meal, this Hearty Brown Rice & Black Bean Bowl combines nutty brown rice, protein-rich black beans, and a medley of fresh vegetables, all brightened with a zesty lime dressing.
For 4 servings
Cook brown rice according to package directions. Typically, combine 1 cup brown rice with 2 cups water or vegetable broth in a saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 30-40 minutes, or until liquid is absorbed and rice is tender. Fluff with a fork.
While rice cooks, prepare the corn salsa. In a medium bowl, combine the thawed or drained corn, diced red bell pepper, finely diced red onion, and minced jalapeño (if using). Add 2 tablespoons of chopped cilantro and the juice of half a lime. Stir to combine and season with a pinch of salt.
Rinse and drain the canned black beans. In a small saucepan, gently warm the black beans over medium-low heat with 1/4 cup water, 1/2 teaspoon ground cumin, and a pinch of salt and pepper. Cook for 3-5 minutes, stirring occasionally, until heated through.
Prepare the remaining fresh toppings: dice the avocados, halve the cherry tomatoes, and chop the remaining fresh cilantro.
Prepare the lime-cumin dressing. In a small bowl, whisk together the olive oil, juice of one whole lime, 1 teaspoon ground cumin, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Adjust seasoning to taste.
To assemble the bowls, divide the cooked brown rice evenly among four serving bowls.
Arrange a handful of baby spinach or arugula next to the rice in each bowl. Then, add a portion of the warmed black beans, corn salsa, diced avocado, and halved cherry tomatoes.
Drizzle each bowl generously with the prepared lime-cumin dressing. Garnish with a sprinkle of fresh chopped cilantro before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For quicker prep, use pre-cooked brown rice pouches or cook a larger batch of rice at the beginning of the week.
- 2To enhance the flavor of the black beans, sauté a clove of minced garlic with a pinch of cumin before adding the beans to warm them.
- 3Add a crunchy texture by topping your bowl with crushed tortilla chips, toasted pumpkin seeds, or a sprinkle of chopped nuts.
- 4If you prefer a warm bowl, lightly sauté the fresh vegetables (bell pepper, corn) before adding them, or gently warm the entire assembled bowl for a minute in the microwave.
Adapt it for your goals.
Protein Boost
Add grilled chicken, shrimp, or baked tofu for an extra lean protein punch, making it even more filling.
Spice It UpSpice It Up
Incorporate a dash of cayenne pepper into the dressing, add an extra jalapeño to the salsa, or serve with a side of your favorite hot sauce for a fiery kick.
Roasted Veggie DelightRoasted Veggie Delight
Instead of fresh bell pepper, roast a medley of vegetables like sweet potatoes, zucchini, or bell peppers until tender and slightly caramelized for a deeper, sweeter flavor profile.
Why this is on our healthy list.
High in Fiber
Brown rice, black beans, and a variety of vegetables contribute significantly to daily fiber intake, aiding digestion, promoting satiety, and helping to regulate blood sugar levels.
Excellent Plant-Based Protein Source
Black beans are a powerhouse of plant-based protein, essential for muscle repair, growth, and overall body function, making this an ideal meal for vegetarians and vegans.
Rich in Antioxidants and Vitamins
The vibrant array of fresh ingredients like tomatoes, avocado, and leafy greens provides numerous vitamins (A, C, K), minerals, and antioxidants that support immune function and protect against cellular damage.
Frequently asked questions
Yes, you can substitute white rice for brown rice, but keep in mind that brown rice offers more fiber and nutrients. Adjust cooking time according to the white rice package directions.
