Black bean & corn burrito bowls
Cumin-spiced black beans, corn and peppers over brown rice with salsa, avocado and lime. Easy to batch for the week.
- Total time
- 45 min
- Servings
- 4
- Calories
- 514
- Protein
- 18 g
- Protein
- 18 g 14%
- Carbs
- 88 g 65%
- Fat
- 12 g 21%
- Vegetarian
- Vegan
- Pescatarian
- Dairy-free
- Egg-free
- Gluten-free
- Nut-free
- No pork or alcohol
- No added sugar
Ingredients
- 200 gbrown rice
- 1 tbspolive oil
- 60 gred onion, diced
- 150 gred bell pepper, diced
- 200 gcorn, fresh or frozen kernels
- 480 gblack beans, cooked or canned, drained
- 2 tspcumin
- 1 tspchili powder
- ¾ tspsalt
- 200 gsalsa
- 150 gavocado, sliced
- 2 tbsplime juice
- 15 gcilantro, chopped
Steps
- Cook the rice in 450 ml of salted water, covered, for 25 to 30 minutes until tender.
- Meanwhile heat the oil in a pan over medium heat. Cook the onion and pepper for 4 minutes, then add the corn and cook 3 minutes more.
- Add the beans, cumin, chili powder, salt and a splash of water and simmer for 5 minutes.
- Stir half the lime juice and cilantro into the rice.
- Divide the rice and beans between bowls and top with salsa, avocado, the remaining cilantro and a squeeze of lime.
What a serving gives you
High in Protein (37% DV), Dietary fiber (65% DV), Iron (27% DV), Magnesium (46% DV), Phosphorus (34% DV), Potassium (25% DV), Zinc (29% DV), Copper (64% DV), Manganese (99% DV), Selenium (20% DV), Vitamin C (67% DV), Vitamin E (29% DV), Vitamin K (26% DV), Thiamin (B1) (60% DV), Riboflavin (B2) (20% DV), Niacin (B3) (41% DV), Pantothenic acid (B5) (≥40% DV), Vitamin B6 (41% DV), Folate (67% DV)
Low in cholesterol
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 514 kcal | 136 kcal | |
| Protein | 18.5 g | 4.89 g | 37% |
| Carbohydrate | 87.7 g | 23.2 g | 32% |
| Dietary fiber | 18.2 g | 4.83 g | 65% |
| Total sugars | 8.54 g | 2.26 g | |
| Added sugars | ≥0 g | ≥0 g | ≥0% |
| Starch | ≥39.1 g | ≥10.4 g | |
| Water | 253 g | 67.1 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 12.4 g | 3.27 g | 16% |
| Saturated fat | 1.96 g | 0.519 g | 10% |
| Trans fat | ≥0.001 g | ≥0 g | |
| Monounsaturated fat | 7.13 g | 1.89 g | |
| Polyunsaturated fat | 2.25 g | 0.596 g | |
| Omega-3 ALA | ≥0.068 g | ≥0.018 g | |
| Omega-3 EPA | 0 g | 0 g | |
| Omega-3 DHA | 0 g | 0 g | |
| Cholesterol | 0 mg | 0 mg | 0% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 79.4 mg | 21 mg | 6% |
| Iron | 4.94 mg | 1.31 mg | 27% |
| Magnesium | 191 mg | 50.7 mg | 46% |
| Phosphorus | 428 mg | 113 mg | 34% |
| Potassium | 1167 mg | 309 mg | 25% |
| Sodium | 831 mg | 220 mg | 36% |
| Zinc | 3.19 mg | 0.846 mg | 29% |
| Copper | 0.572 mg | 0.151 mg | 64% |
| Manganese | 2.28 mg | 0.603 mg | 99% |
| Selenium | 11.2 mcg | 2.98 mcg | 20% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 101 mcg | 26.7 mcg | 11% |
| Vitamin C | 60.5 mg | 16 mg | 67% |
| Vitamin D | 0 mcg | 0 mcg | 0% |
| Vitamin E | 4.28 mg | 1.13 mg | 29% |
| Vitamin K | 30.8 mcg | 8.16 mcg | 26% |
| Thiamin (B1) | 0.722 mg | 0.191 mg | 60% |
| Riboflavin (B2) | 0.263 mg | 0.07 mg | 20% |
| Niacin (B3) | 6.5 mg | 1.72 mg | 41% |
| Pantothenic acid (B5) | ≥1.98 mg | ≥0.523 mg | ≥40% |
| Vitamin B6 | 0.704 mg | 0.187 mg | 41% |
| Folate | 267 mcg | 70.8 mcg | 67% |
| Vitamin B12 | 0 mcg | 0 mcg | 0% |
| Choline | 77.7 mg | 20.6 mg | 14% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | ≥0.205 g | ≥0.054 g | |
| Threonine | ≥0.705 g | ≥0.187 g | |
| Isoleucine | ≥0.746 g | ≥0.198 g | |
| Leucine | ≥1.43 g | ≥0.378 g | |
| Lysine | ≥1.02 g | ≥0.271 g | |
| Methionine | ≥0.3 g | ≥0.08 g | |
| Cystine | ≥0.195 g | ≥0.052 g | |
| Phenylalanine | ≥0.917 g | ≥0.243 g | |
| Tyrosine | ≥0.536 g | ≥0.142 g | |
| Valine | ≥0.942 g | ≥0.249 g | |
| Arginine | ≥1.09 g | ≥0.289 g | |
| Histidine | ≥0.47 g | ≥0.125 g | |
| Alanine | ≥0.884 g | ≥0.234 g | |
| Aspartic acid | ≥2.01 g | ≥0.532 g | |
| Glutamic acid | ≥2.99 g | ≥0.792 g | |
| Glycine | ≥0.732 g | ≥0.194 g | |
| Proline | ≥0.841 g | ≥0.223 g | |
| Serine | ≥0.929 g | ≥0.246 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |