Description
This crowd-pleasing BBQ beans and rice bowl is packed with plant-based protein and fibre for a filling and nutritious meal.
Ingredients
Scale
For the BBQ Black Beans
- 1 (19 fl oz/540 ml) cans black beans, drained and rinsed
- 1 small onion, diced (1 cup/112 g)
- 1 small green bell pepper, diced (1 cup/130 g)
- 3 cloves garlic, minced or grated
- 2 tbsp tomato paste (40 g)
- 1 tbsp chili powder
- 2 tsp cumin
- 1 tsp smoked paprika
- 2 tbsp maple syrup
- 1–2 tbsp ketchup, optional, for sweeter sauce
- 1 cup water or vegetable stock
- salt
For the Bowls
- 1 cup jasmine rice, rinsed (or rice of choice) (195 g)
- 1 ½ cups frozen corn (190g)
- 1 cup cherry tomatoes, halved, optional
For the Slaw
- 2 cups shredded green cabbage or coleslaw mix (135 g)
- 2 cups red cabbage, shredded
- 2 green onions, thinly sliced
- 1/4 cup vegan mayo (55 g)
- 1 tsp grainy Dijon mustard
- 1 tbsp apple cider vinegar
- ½ tsp sugar or maple syrup
- salt and pepper
Instructions
- Cook Aromatics: In a large pan, heat 1 tbsp oil over medium heat. When the pan is hot, add onion, peppers and garlic. Season with salt. Cook for 6-8 min, stirring occasionally, until softened.
- Add Tomato Paste & Spices: Add tomato paste, chili powder, cumin and smoked paprika. Cook for 2 min, stirring often, until fragrant and toasted.
- Add beans, maple syrup (and ketchup if using) and water or vegetable stock. Season with salt. Bring to a simmer over high. Once simmering, reduce heat to medium-low. Cook for 12-14 min, stirring occasionally, until reduced, but still saucey.
- Cook Rice: Meanwhile, in a medium pot, add rice and 1 ½ cups water. Season with salt. Bring to a simmer. Once simmering, cover and reduce heat to low. Cook for 13-15 min, until water is absorbed. Let rest off heat for 5 min, then remove the lid and fluff rice with a fork.
- Make Slaw: In a large bowl, add the mayo, mustard, vinegar and sugar, whisk to combine. Add green cabbage, red cabbage and green onions. Season with salt and pepper, then toss to combine.
- Char Corn: In a large nonstick pan, heat 2 tsp oil over medium-high heat. When the pan is hot, add corn. Cook for 4-6 min, swirling the pan occasionally, until corn is charred and golden-brown.
- Assemble Bowls: Divide cooked rice between 4 serving bowls. Top each with the BBQ black beans, charred corn and cabbage slaw. Sprinkle with more green onions and drizzle with BBQ sauce and hot sauce, if desired.
Nutrition
- Serving Size: 1 bowl
- Calories: 512
- Fat: 8 g
- Carbohydrates: 92 g
- Fiber: 13 g
- Protein: 23 g
Keywords: bbq beans and rice