Glow & Glucose

Smokey Mexican Beef and Black Bean Bowl

lunch dinner
Smokey Mexican Beef and Black Bean Bowl
Prep Time

30 minutes

Cook Time

0 minutes

Servings

5

This smokey Mexican beef and black bean bowl tastes a bit like a burrito minus the tortilla! It’s super tasty and is a great option for work lunches. Packed into sealed containers, it will last 2-3 days in the fridge. If you’re looking to make it vegetarian, skip the beef and add an extra tin of kidney beans instead.

Nutritional Information

Per Serve

Carbohydrates 30.8 g
Fibre 7.9 g
Saturated fat 5.0 g
Sodium 174.6 mg
Total fat 16.3 g
Total sugars 5.2 g

Per 100g

Carbohydrates 8.8 g
Fibre 2.3 g
Saturated fat 1.4 g
Sodium 49.9 mg
Total fat 4.7 g
Total sugars 1.5 g

Ingredients

  • 1/3 cup wild rice or mixed grain rice
  • 1/2 small red onion
  • 1 tbsp red wine vinegar
  • 1/2 tsp caster sugar
  • 1/4 tsp salt
  • 1 tbsp olive oil
  • 1 small brown onion
  • 400 g lean beef mince
  • 3 cloves garlic (finely diced)
  • 2 tsp dried oregano
  • 1 tsp smoked paprika
  • 1 tsp ground coriander
  • 1 tbsp tomato paste
  • 400 g black beans (tinned, drained and rinsed)
  • 3/4 cup frozen corn
  • 1 telegraph cucumber (deseeded and diced)
  • 250 g cherry tomatoes (quartered)
  • 1 avocado (diced)
  • 1 bunch fresh coriander (finely chopped)
  • 1 lime juice
  • 1/2 cup plain high protein yoghurt
  • 1 tsp chipotle sauce
  • salt and pepper (to taste)

Method

  1. Place a small saucepan of water on to boil and add the wild rice/mixed rice blend. Cook for 20 minutes, drain and set aside to cool for 10 minutes or so.
  2. While the rice is cooking, thinly slice the red onion, place into a small bowl and add the red wine vinegar, sugar and salt. Mix and set aside to pickle.
  3. Heat the oil in a frying pan and cook the onion over a medium to low heat for 5 minutes or until softened.
  4. Add the mince and cook until browned, breaking it into small pieces.
  5. Season with salt and pepper, then add the garlic, herbs and spices and cook for one minute until fragrant.
  6. Add the tomato paste and cook for a further minute.
  7. Add the black beans and frozen corn. Cook for 2–3 minutes, then turn off the heat and set aside to cool.
  8. In a large bowl, mix the cucumber, tomatoes, pickled red onion (minus the pickling liquid), avocado, coriander, lime juice and a crack of salt and pepper.
  9. Next add the cooled rice and mince mixture, gently stirring until well combined.
  10. In a small bowl, stir the chipotle sauce into the yoghurt and dollop evenly over each serving.