Craving a vibrant, healthy meal that’s both satisfying and easy to make? This Southwest Black Bean & Quinoa Bowl is packed with flavor and makes a perfect addition to your healthy bean bowls rotation. You’ll love how simple it is to prepare a delicious and nutritious meal.
Key Ingredients & Substitutions:
- Quinoa: Brown rice or farro work well as alternatives.
- Black Beans: Canned pinto beans or kidney beans are good substitutes.
- Corn: Fresh, frozen, or canned (drained) sweet corn.
- Bell Pepper: Use any color you prefer.
- Avocado: Essential for creamy texture, but optional.
- Lime: Fresh lime juice brightens all the flavors.
Ingredients:
- 1 cup dry quinoa
- 2 cups vegetable broth or water
- 1 (15-ounce) can black beans, rinsed and drained
- 1 cup frozen corn
- 1 red bell pepper, diced
- 1/2 red onion, finely diced
- 1/2 cup chopped fresh cilantro
- 1 ripe avocado, diced
- 2 tablespoons olive oil
- Juice of 1-2 limes
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/4 teaspoon garlic powder
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 4
- Calories per serving: Approximately 420
- Tools Needed: Medium saucepan, large mixing bowl, cutting board, knife.
Step-by-Step Instructions:
1. Cook the Quinoa
Rinse your quinoa thoroughly under cold water. Combine the quinoa and vegetable broth (or water) in a medium saucepan. Bring it to a boil, then reduce heat, cover, and simmer for 15 minutes, or until all the liquid is absorbed. Fluff with a fork and set aside.
2. Prepare the Vegetables
While the quinoa cooks, dice your bell pepper, red onion, and avocado. Chop the fresh cilantro. Rinse and drain the black beans.
3. Combine Bowl Ingredients
In a large mixing bowl, add the cooked quinoa, black beans, corn, diced bell pepper, red onion, and chopped cilantro. Mix gently to combine all the healthy bean bowl components.
4. Dress the Bowl
In a small bowl, whisk together the olive oil, lime juice, chili powder, cumin, garlic powder, salt, and pepper. Pour this dressing over the quinoa and vegetable mixture. Toss everything until it’s well coated.
5. Add Avocado and Serve
Gently fold in the diced avocado just before serving. This Southwest Black Bean & Quinoa Bowl is best enjoyed fresh and warm.
Variation Ideas:
- Add a dollop of Greek yogurt or a sprinkle of crumbled cotija cheese for extra creaminess.
- Include some chopped jalapeño for a spicy kick.
- Top with your favorite salsa or a drizzle of hot sauce.
- Add grilled chicken or tofu for extra protein, making it an even heartier meal from your healthy bean bowls repertoire.
Storage Instructions:
Store any leftover Southwest Black Bean & Quinoa Bowl in an airtight container in the refrigerator for up to 3-4 days. It’s best to add the avocado fresh when serving, as it can brown over time. Reheat gently in the microwave or enjoy it cold.
Frequently Asked Questions (FAQ):
Can I prepare this ahead of time?
Yes, you can cook the quinoa and chop most of the vegetables a day in advance. Store the dressing separately and combine everything just before serving.
Is this recipe gluten-free?
Yes, quinoa is naturally gluten-free, making this a great option for those with gluten sensitivities.
Can I use canned corn instead of frozen?
Absolutely! Just be sure to drain it well before adding it to your healthy bean bowl.
How can I make this spicier?
Add a pinch of cayenne pepper to the dressing, or include finely diced jalapeños or a dash of your favorite hot sauce.
What other grains can I use?
Brown rice, farro, or even couscous can be substituted for quinoa in this healthy bean bowl recipe.
Is this recipe suitable for meal prep?
Yes, it’s excellent for meal prep! Just store the avocado separately to prevent browning.