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A colourful vegetable bean and rice bowl with corn, tomato and red and green cabbage slaw with BBQ sauce drizzled on top.
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5 from 1 vote

BBQ Beans and Rice Bowl

This crowd-pleasing BBQ beans and rice bowl is packed with plant-based protein and fibre for a filling and nutritious meal.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Main Dish
Cuisine: American
Diet: Vegan
Servings: 4
Author: Deryn Macey

Ingredients

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: 1bowl | Calories: 512kcal | Carbohydrates: 92g | Protein: 23g | Fat: 8g | Fiber: 13g