BBQ Beans and Rice Bowl

The black beans are cooked with peppers and onions, then served over fluffy white rice. Topped with a creamy cabbage slaw, juicy tomatoes, and charred corn, this dish is sure to be a hit.

The recipe is vegan, gluten-free, high in protein and fibre and easily customizable and it makes a great meal prep recipe too.

You’ll love all the flavours and nutrition packed into these bowls. Give them a try for dinner this week for a delicious meal that’s sure to impress the whole family.

For the BBQ Beans

• Black Beans: You’ll need 1 19oz can of black beans.
• Onion: You can use white or yellow onion.
• Bell Pepper: Use green bell pepper. Poblano pepper would be a good variation.
• Garlic: Use fresh/raw garlic or substitute 1 tsp garlic powder.
• Tomato Paste: Canned tomato paste. Extra? Freeze it in an ice cube tray then transfer to a freezer bag or container so you always have some on hand.
• Spices: You’ll need chili powder, smoked paprika and ground cumin.
• Maple Syrup: I like maple syrup best for sweetening the bean mixture but you could also use honey, agave or brown sugar.
• Liquid: You can use water or broth for the cooking liquid but broth will help add more depth of flavour.

For the Bowls

• Rice: You can use brown rice, jasmine rice, basmati rice or substitute another grain like quinoa or farro.
• Corn: You can use fresh or frozen corn.
• Tomato: The recipe calls for cherry tomatoes but grape or plum tomatoes are ok too.

For the Cabbage Slaw

• Cabbage: If you don’t have both red and green cabbage available, it’s ok to use just one variety. For convenience, prepared coleslaw mix works great here!
• Mayo: Use your choice of store-bought or homemade vegan mayonnaise.
• Dijon Mustard: I used a grainy Dijon mustard but any Dijon is ok to use.
• Apple Cider Vinegar: If you don’t have apple cider vinegar available, white wine vinegar or regular vinegar works.
• Sweetener: You can use any granulated sugar, honey, agave or maple syrup.

Variations

• Instead of black beans, try pinto beans or black eye peas.
• You can use quinoa instead of rice.
• Add crispy baked tofu or crispy tempeh for more protein.

Step-by-Step Instructions

Step 1: Cook Aromatics

Heat 1 tsp oil over medium heat then add the onion, garlic and bell pepper with a pinch of salt. Cook them for 6-8 minutes, stirring occasionally, until they soften.

Step 2: Add Tomato Paste & Spices

Add the tomato paste, chili powder, cumin and smoked paprika and cook for 2 minutes, stirring often until the spices are fragrant and toasted.

Step 3: Cook the Black Beans

Add the beans, maple syrup and water or broth to the pan and season with another pinch of salt.

Tip: If you want the beans a little saucier or sweeter, you could add 1-2 tbsp ketchup into the mix when the maple syrup is added.

Bring the bean mixture to a simmer and then reduce the heat and cook for 12-14 minutes until the mixture thickens but is still saucy.

Once you get the beans cooking, start cooking the rice in step 4.

Step 4: Cook the Rice

Add the rice to a medium pot with 1.5 cups of water and some salt. Bring it to a boil, then cover and reduce the heat to low.

Cook the rice for 13-15 minutes until the water is absorbed. Turn off the heat and let it rest of 5 minutes, then fluff with a fork.

Tip: You can use any other method of cooking rice you prefer and note that different rices will require different cooking times.

Step 5: Make the Slaw

Mix up the mayo, mustard, vinegar and sugar in a medium bowl until smooth.

Add the cabbage and green onions, season with salt and pepper and mix well to coat the cabbage.

Step 6: Char the Corn

Heat 2 tsp of oil in a pan over medium-high heat then add the corn and cook it for 4-5 minutes, swirling the pan occasionally until the corn is golden-brown or slightly blackened.

Step 7: Assemble the Bowls

Divide the rice between serving bowls and top with the BBQ black beans, corn and cabbage slaw. Add more green onions on top if you like.

What to Make Next

• BBQ Tofu Bowls
• BBQ Tempeh Bowls
• Vegan BBQ Chickpea Salad
• Sweet Potato Black Bean Tacos
• Black Bean Stuffed Sweet Potatoes
• Santa Fe Salad