Burrito Bowl

Rationale: high in fiber, high in protein, easy, make-ahead, left overs make a great lunch, gluten-free
Variations: use a different bean, use brown rice (or yellow rice) instead of quinoa, optional toppings: corn, tomatoes, asparagus, cauliflower, really any vegetable you can think of,  maybe even mango or oranges.
Serving suggestion: serve as a main dish – this bowl is everything you need! –  and a fruit on the side for dessert.  I like to put each veggie in a different serving bowl and let my kids pick how much of each topping they want – it makes it fun and gives them ownership over their meal choices

Ingredients:

  • 1 cup dry quinoa
  • 2 cups vegetable broth
  • 1/4 tsp olive oil or olive oil spray
  • 1 medium/large onion or 2 small onions
  • 2 cans of black beans, rinsed
  • 2 tsp cumin
  • 2 tsp chili powder
  • 1/2 tsp salt, or more to taste
  • 1 red bell pepper, diced
  • 1 cucumber, diced
  • 1 cup raw green beans, cut into 1 inch pieces
  • 1 cup raw broccoli, chopped
  • 1 cup fresh spinach, chopped
  • 6 green onions, thinly sliced
  • 1 avocado, cubed
  • 1 cup finely chopped cilantro
  • Salad dressing of choice (optional)

Directions:

Make the quinoa: (Wash/rinse quinoa if it’s not already pre-washed).  Add 2 cups broth to 1 cup quinoa.  Bring to a boil, reduce heat and cover then let simmer for approximately 15 minutes.

Make the black beans: While the quinoa is cooking, spray a medium pot with a bit of olive oil or about 1/4 tsp olive oil, turn to medium heat.  Chop your onion and throw it in, cooking for about 3-5 minutes until translucent.  Add black beans, cumin, chili powder and salt.  Cook on medium heat ~10 more minutes stirring occasionally.

Now prep all those raw veggies.  It’s okay if everything is not done at the time.  The quinoa and the black beans could happily sit in their pots for a couple of hours and the black beans would actually benefit from sitting in the spices longer.  No worries!

When everything is ready, divide quinoa into 5 equal portions (if preparing for the week, or keeping track of portion size or calories, otherwise just put some in a bowl), followed by the black beans, then the veggies and a hearty sprinkle of cilantro on top.

Put a little of your favorite salad dressing on top (optional).

burrito bowl pic

All the toppings lined up!

Makes 5 servings.

Nutrition per serving for 5 servings (without a dressing):

  • Calories: 395
  • Fat: 8g
  • Protein: 18g
  • Fiber: 18g
  • Sugar: 7g
  • Iron: 34% RDA