Ingredients
- Quinoa: 1 cup, uncooked. The base of our bowl, quinoa is a nutritional powerhouse, providing complete protein and a fluffy texture. Choose any type – white, red, or black – they all work beautifully in this recipe.
- Black Beans: 2 cans (15 ounces each), rinsed and drained. These bring a hearty, earthy flavor and are packed with fiber and protein. Rinsing removes excess sodium and any canning liquid.
- Corn: 1 cup, frozen or fresh. Adds a touch of sweetness and vibrant color. Frozen corn is convenient and works just as well as fresh, especially out of season.
- Red Onion: ½ cup, finely diced. Provides a sharp, pungent flavor that balances the other ingredients. Red onion is also rich in antioxidants.
- Bell Pepper: 1 cup, diced (any color). Adds crunch, sweetness, and vitamins. Choose your favorite color or a mix for visual appeal.
- Avocado: 1-2, diced. For creamy richness and healthy fats. Avocado elevates the bowl with its smooth texture and mild, buttery flavor.
- Cherry Tomatoes: 1 cup, halved or quartered. Adds juicy bursts of sweetness and acidity. Cherry or grape tomatoes are ideal for their concentrated flavor.
- Cilantro: ½ cup, chopped. Fresh cilantro brings a bright, herbaceous flavor that is essential for the signature taste of this bowl.
- Lime Juice: 2-3 tablespoons, freshly squeezed. Provides the zesty base for our dressing and brightens all the flavors in the bowl. Freshly squeezed lime juice is key for the best taste.
- Olive Oil: 2 tablespoons. Used in the dressing and for cooking the vegetables, olive oil adds healthy fats and a smooth texture. Extra virgin olive oil is recommended for its flavor and nutritional benefits.
- Cumin: 1 teaspoon, ground. Adds warmth and earthy notes that complement the black beans and other Southwestern flavors.
- Chili Powder: ½ – 1 teaspoon, depending on spice preference. Provides a mild to moderate heat and depth of flavor. Adjust the amount to your liking.
- Garlic Powder: ½ teaspoon. Enhances the savory flavors of the dish. Garlic powder is a convenient way to add garlic flavor.
- Salt: To taste. Enhances all the flavors and brings them together. Use sea salt or kosher salt for best results.
- Black Pepper: To taste. Adds a touch of spice and complexity. Freshly ground black pepper is always preferred for its aroma and flavor.
- Optional Toppings: Feta cheese, shredded cheddar cheese, sour cream or Greek yogurt, hot sauce, pickled jalapeños, tortilla strips. These allow for customization and add extra layers of flavor and texture.
Instructions
- Rinse the Quinoa: Place the uncooked quinoa in a fine-mesh sieve and rinse thoroughly under cold running water for about 1-2 minutes. This step is crucial to remove saponins, which are natural compounds that can give quinoa a bitter taste. Rinsing ensures a milder and more pleasant flavor for your bowl. Shake the sieve to remove excess water after rinsing.
- Cook the Quinoa: In a medium saucepan, combine the rinsed quinoa with 2 cups of water or vegetable broth. Using broth instead of water will infuse the quinoa with extra flavor. Bring the mixture to a boil over high heat. Once boiling, reduce the heat to low, cover the saucepan, and simmer for 15-20 minutes, or until all the liquid is absorbed and the quinoa is cooked through. You’ll know it’s done when the quinoa grains have become translucent and the white germ ring has separated. Fluff the cooked quinoa with a fork and set aside to cool slightly.
- Prepare the Vegetables: While the quinoa is cooking, prepare your vegetables. Dice the red onion and bell pepper into small, uniform pieces. Halve or quarter the cherry tomatoes. If using frozen corn, you can thaw it slightly under warm water or simply add it frozen to the bowl later as it will thaw quickly. If using fresh corn, cut the kernels off the cob.
- Sauté the Onion and Bell Pepper (Optional but Recommended): For a slightly softer texture and enhanced flavor, you can sauté the red onion and bell pepper. Heat a tablespoon of olive oil in a skillet over medium heat. Add the diced red onion and bell pepper and sauté for 5-7 minutes, or until they are softened and slightly caramelized. Sautéing brings out the natural sweetness of the vegetables and reduces their raw bite. This step is optional, but it adds a layer of depth to the bowl.
- Make the Cilantro-Lime Dressing: In a small bowl, whisk together the lime juice, remaining olive oil, cumin, chili powder, garlic powder, salt, and black pepper. Whisk until all ingredients are well combined and the dressing is emulsified. Taste and adjust seasonings as needed. You might want to add a pinch more salt or a squeeze more lime juice to achieve your desired flavor profile. This dressing is the key to bringing all the elements of the bowl together.
- Assemble the Bowl: In a large bowl, combine the cooked quinoa, rinsed and drained black beans, corn, sautéed onion and bell pepper (if using), halved or quartered cherry tomatoes, and chopped cilantro. Pour the cilantro-lime dressing over the bowl ingredients.
- Toss to Combine: Gently toss all the ingredients together to ensure everything is evenly coated with the dressing. Be careful not to overmix, especially if you’ve added avocado, as it can become mushy. You want all the flavors to meld together without losing the texture of the individual components.
- Add Avocado and Serve: Just before serving, dice the avocado and gently fold it into the bowl. Adding the avocado right before serving prevents it from browning and keeps its creamy texture intact. Taste the bowl one last time and adjust seasonings if necessary. You might want to add a little extra lime juice or salt to brighten the flavors.
- Optional Toppings (Customize Your Bowl): Now is the time to get creative with toppings! Offer a variety of optional toppings for everyone to customize their bowls to their liking. Some popular and delicious options include crumbled feta cheese or shredded cheddar cheese for a salty and cheesy element, a dollop of sour cream or Greek yogurt for creaminess and tang, a dash of hot sauce for extra heat, pickled jalapeños for a spicy kick, or crunchy tortilla strips for added texture. Let everyone personalize their bowls and enjoy!
Nutrition
- Serving Size: one normal portion
- Calories: 550
- Fat: 25
- Fiber: 20
- Protein: 25