Black beans, sweetcorn, brown rice and salsa in a bowl with avocado and lettuce. Vegan, ten minutes, nothing to cook beyond warming the beans.
Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in10 minutes
- Prep8 min
- Cook2 min
- Serves1
Ingredients
- 150 g black beans (cooked, or canned and drained)
- 80 g sweetcorn (frozen or canned)
- 150 g brown rice (cooked weight)
- 60 g salsa
- 50 g avocado
- 50 g lettuce (romaine / mixed leaves)
Method
- Drain and rinse the beans. Warm them with the sweetcorn in a pan or the microwave for two minutes.
- Put the rice in a bowl and top with the beans and corn.
- Add the salsa, the sliced avocado and the shredded lettuce.
What this plate gives you
Twenty-three grams of fibre is more than four fifths of a 2,000-calorie day’s 28 g, from the black beans, the brown rice, the corn and the avocado together, and the beans carry most of the 22 g of protein. At 553 calories it is a little over a quarter of that day, with only 10 g of fat. The rice and beans are measured cooked, so a can of beans and yesterday’s rice make it a ten-minute bowl.
Swaps
- Grilled chicken or tofu on top: about 30 g more protein.
- Half the rice: 90 calories fewer.
- Lime and coriander over the top: no change to the numbers.
Keeping it
Without the avocado and lettuce it keeps three to four days in the fridge and reheats. Add the avocado and leaves when you eat.
