How to Make a Zesty Vegetarian Black Bean and Rice Bowl

Simple Summary

This hearty Vegetarian Black Bean and Rice Bowl is a satisfying and nutritious meal packed with protein, fiber, and vibrant flavors. It's a perfect quick weeknight dinner option that's both delicious and wholesome.

Recipe Details

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes
• Servings: 4
• Difficulty: Beginner

Ingredients

• 1 cup long-grain white rice
• 2 cups water
• 1 (15 oz) can black beans, drained and rinsed
• 1 tablespoon olive oil
• 1 small red onion, diced
• 1 red bell pepper, diced
• 2 cloves garlic, minced
• 1 teaspoon ground cumin
• 1/2 teaspoon chili powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 cup corn kernels (fresh or frozen)
• 1 large tomato, diced
• 1 avocado, sliced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons lime juice
• Optional: 1/4 cup crumbled feta cheese

Instructions

1. In a medium saucepan, combine rice and water. Bring to a boil, then reduce heat to low, cover, and simmer for 18-20 minutes or until rice is tender and water is absorbed.

2. While the rice cooks, heat olive oil in a large skillet over medium heat. Add diced onion and bell pepper, sautéing for 5 minutes until softened.

3. Add minced garlic, cumin, chili powder, salt, and pepper to the skillet. Cook for an additional 1 minute until fragrant.

4. Stir in the black beans and corn. Cook for 3-4 minutes until heated through.

5. In a small bowl, whisk together lime juice and 1 tablespoon of olive oil to make a simple dressing.

6. Once the rice is cooked, fluff it with a fork and divide it among serving bowls.

7. Top the rice with the black bean mixture, diced tomatoes, and sliced avocado.

8. Drizzle the lime dressing over each bowl and sprinkle with chopped cilantro.

9. If desired, add crumbled feta cheese on top.

10. Serve immediately and enjoy your Zesty Vegetarian Black Bean and Rice Bowl!

Chef's Notes

• For a gluten-free version, ensure your spices are certified gluten-free.
• To make this dish vegan, simply omit the feta cheese or replace it with a vegan alternative.
• Leftover bowls can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave, adding a splash of water to prevent the rice from drying out.
• For added protein, consider adding grilled tofu or tempeh to the bowl.
• Customize the spice level by adjusting the amount of chili powder or adding a diced jalapeño to the vegetable mix.

Nutritional Info

Per serving (without feta cheese): Approximately 420 calories, 15g protein, 68g carbohydrates, 14g fat (2g saturated), 13g fiber. This dish is high in fiber, vitamins C and K, and provides a good source of plant-based protein. The avocado adds heart-healthy monounsaturated fats.

Serving Suggestions

• Serve with a side of tortilla chips for added crunch.
• Pair with a chilled cucumber-lime agua fresca for a refreshing beverage.
• For a fun presentation, serve in colorful bowls or wrap the mixture in large lettuce leaves for a low-carb option.
• This bowl is perfect for meal prep - prepare components in advance and assemble just before eating.
• Garnish with additional toppings like pickled red onions, jalapeños, or a dollop of Greek yogurt for extra flavor and texture.