Description
This delicious corn and black bean rice bowl is packed with flavor and nutrition. Perfect as a main dish or a side!
Ingredients
Scale
- 2 ears corn (about 300 g, kernels removed)
- 1 2/3 cups cooked pinto beans (280 g, drained)
- 3 medium green onions (45 g, sliced)
- 2 medium avocados (300 g, sliced)
- 1 medium red bell pepper (130 g, thinly sliced)
- 1 tablespoon olive oil (15 ml)
- 1/2 teaspoon ground cumin (1 g)
- 1 teaspoon ground coriander (2 g)
- 1 teaspoon lime zest (2 g)
- 1 clove garlic (5 g, minced)
- 1/2 teaspoon salt (3 g)
- 4 cups cooked long-grain brown rice (500 g)
- 1 cup raw sunflower seeds (130 g, soaked 8 hours)
- 4 tablespoons olive oil (60 ml)
- 2 tablespoons lime juice (30 ml)
- 1/2 cup canned chipotle in adobo (130 g)
- 1/2 cup water (120 ml, plus more as needed)
- 2 teaspoons brown sugar or maple syrup (9 g)
- 2 cloves garlic (10 g, peeled and lightly crushed)
- 2 teaspoons ground cumin (4 g)
- 2 teaspoons ground coriander (4 g)
- 1 1/2 teaspoons smoked paprika (3 g)
- 1 teaspoon salt (6 g, more to taste)
Instructions
- Rinse the sunflower seeds and soak in water in the fridge for 8 hours or overnight. Once soaked, rinse several times (this will help remove some of the skin on the seeds).
- Combine drained sunflower seeds with lime juice, 4 tbsp/60 ml olive oil, and 1/2 cup/120 ml fresh water in a blender.
- Puree on high speed until very smooth.
- Add in chipotles, brown sugar, garlic, 2 tsp/4 g cumin, 2 tsp/4 g coriander, 1 1/2 tsp/3 g smoked paprika, and 1 tsp/6 g salt.
- Puree until smooth. Add more water to reach desired consistency.
- Dressing can be made and stored for up to 1 week in the fridge. For an even creamier dressing, add oat or soy milk in place of 1/2 cup/120 ml water.
- Left thick, dressing can be used as a dip for vegetables and chips (or even taquitos) or a spread in sandwiches and wraps. Thin with water to drizzle on salads and grain bowls, fajitas, or other proteins.
- Remove the kernels from the corn cobs. Thinly slice the green onions and separate into dark green portions (reserve for garnish) and white and light green portions.
- Mince 1 clove garlic.
- In a large pan, heat 1 tbsp/15 ml olive oil over medium-high.
- Once hot, add corn, beans, and white and light green portions of the green onions. Cook for 1 minute, stirring to distribute the heat for a quick sear.
- Add 1/2 tsp/1 g cumin, minced garlic, 1 tsp/2 g coriander, 1 tsp/2 g lime zest, and 1/2 tsp/3 g salt.
- Cook for 7 minutes, stirring regularly, until the beans are heated and the corn is fully cooked.
- Wash and slice the bell pepper into thin strips. Slice the avocado.
- For each bowl, top 1 cup/125 g cooked brown rice with a quarter of the bean and corn mixture, a quarter of the sliced bell pepper, and 1/2 an avocado.
- Drizzle 2-3 tbsp/30-45 ml dressing over the top and garnish with dark portion of reserved green onions.
- For best flavor, serve while rice and corn mixture are still warm.
- To prepare in advance, portion out the rice and corn mixture in their own container to be reheated. Have sliced red pepper and green onions on the side. Avoid cutting avocado until ready to eat.
- For easier transport, have half a cut avocado sliced, but still in the peel and tightly wrap it in plastic wrap. It will go slightly brown, but not as much as if left open.
- Rice and corn mixture can be stored for up to 3 days in the fridge.
Notes
- For best texture, do not over blend the dressing.
- Use fresh ingredients for optimal flavor.
- This dish is versatile; feel free to add other vegetables or proteins of your choice.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Main Dish
- Method: Blending, Sautéing
- Cuisine: Mexican
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 4g
- Sodium: 650mg
- Fat: 24g
- Saturated Fat: 3g
- Unsaturated Fat: 20g
- Trans Fat: 0g
- Carbohydrates: 54g
- Fiber: 14g
- Protein: 12g
- Cholesterol: 0mg