Ingredients with Measurements:
- 1 cup of cooked brown rice
- 1 can of black beans, drained and rinsed
- 1 cup of soy protein crumbles
- 1 red bell pepper, sliced
- 1 yellow onion, sliced
- 1 avocado, sliced
- 1 lime, cut into wedges
- 1 tablespoon of olive oil
- 1 teaspoon of chili powder
- 1 teaspoon of cumin
- Salt and pepper to taste
Special equipment needed:
- Large skillet
- Mixing bowl
Step-by-step instructions:
1. Heat olive oil in a large skillet over medium-high heat.
2. Add sliced onion and red bell pepper to the skillet and sauté until tender, about 5-7 minutes.
3. Add soy protein crumbles to the skillet and cook for 3-5 minutes, stirring occasionally.
4. Add chili powder, cumin, salt, and pepper to the skillet and stir to combine.
5. Add black beans to the skillet and stir to combine. Cook for an additional 2-3 minutes.
6. In a mixing bowl, combine cooked brown rice with the soy protein and vegetable mixture.
7. Divide the mixture into bowls and top with sliced avocado and a squeeze of lime juice.
Time:
Preparation time: 10 minutes
Cooking time: 15 minutes
5. Temperature:
Medium-high heat
Serving size:
4 servings
Nutritional information:
Calories: 350
Fat: 12g
Protein: 20g
Carbohydrates: 45g
Fiber: 12g
Sugar: 4g
Substitutions for ingredients:
- Brown rice can be substituted with quinoa or cauliflower rice.
- Soy protein crumbles can be substituted with ground beef or turkey.
- Black beans can be substituted with pinto beans or kidney beans.
- Red bell pepper and onion can be substituted with any other vegetables of your choice.
Variations:
- Add a dollop of sour cream or Greek yogurt on top.
- Top with shredded cheese or vegan cheese.
- Add a spoonful of salsa or hot sauce for extra flavor.
Tips and tricks:
- Cook the brown rice ahead of time to save time.
- Make a large batch and store in the fridge for meal prep.
- Customize the recipe to your liking by adding or subtracting ingredients.
Storage instructions:
Store leftovers in an airtight container in the fridge for up to 3 days.
Reheating instructions:
Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve in a bowl or on a plate.
Garnishes:
Top with sliced avocado, a squeeze of lime juice, and fresh cilantro.
Pairings:
Serve with tortilla chips or a side salad.
Suggested side dishes:
- Corn on the cob
- Roasted vegetables
- Grilled zucchini
Troubleshooting advice:
- If the soy protein crumbles are too dry, add a splash of water or vegetable broth to the skillet.
- If the vegetables are not cooked to your liking, adjust the cooking time accordingly.
Food safety advice:
Make sure to cook the soy protein crumbles to an internal temperature of 165°F to ensure they are safe to eat.
Food history:
Burrito bowls originated in Mexican cuisine and have become popular in American fast food chains.
Flavor profiles:
This recipe has a savory and slightly spicy flavor profile.
Serving suggestions:
Serve with a side of tortilla chips and guacamole for a complete meal.
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