Description
A delicious and nutritious bowl featuring corn, pinto beans, avocado, and a smoky chipotle dressing.
Ingredients
Scale
- 2 ears corn (about 300 g or 2 cups kernels, kernels removed)
- 1 2/3 cups cooked pinto beans (280 g, drained)
- 3 medium green onions (45 g, sliced)
- 2 medium avocados (300 g, sliced)
- 1 medium red bell pepper (130 g, thinly sliced)
- 1 tablespoon olive oil (15 ml)
- 1/2 teaspoon ground cumin (1 g)
- 1 teaspoon ground coriander (2 g)
- 1 teaspoon lime zest (2 g)
- 1 clove garlic (5 g, minced)
- 1/2 teaspoon salt (3 g)
- 4 cups cooked long-grain brown rice (500 g)
- 1 cup raw sunflower seeds (130 g, soaked 8 hours)
- 4 tablespoons olive oil (60 ml)
- 2 tablespoons lime juice (30 ml)
- 1/2 cup canned chipotle in adobo (130 g)
- 1/2 cup water (120 ml, plus more as needed)
- 2 teaspoons brown sugar or maple syrup (9 g)
- 2 cloves garlic (10 g, peeled and lightly crushed)
- 2 teaspoons ground cumin (4 g)
- 2 teaspoons ground coriander (4 g)
- 1 1/2 teaspoons smoked paprika (3 g)
- 1 teaspoon salt (6 g, more to taste)
Instructions
- Rinse the sunflower seeds and soak in water in the fridge for 8 hours or overnight. Once soaked, rinse several times.
- Combine drained sunflower seeds with lime juice, 4 tbsp/60ml olive oil, and 1/2 cup/120ml fresh water in a blender. Puree on high speed until very smooth.
- Add in chipotles, brown sugar, garlic, 2 tsp/4g cumin, 2 tsp/4g coriander, 1 1/2 tsp/3g smoked paprika, and 1 tsp/6g salt. Puree until smooth. Add more water to reach desired consistency.
- Dressing can be made and stored for up to 1 week in the fridge. For a creamier dressing, add oat or soy milk in place of ½ cup/120ml water.
- Remove the kernels from the corn cobs. Thinly slice the green onions and separate into dark green portions (reserve for garnish) and white/light green portions. Mince 1 clove garlic.
- In a large pan, heat 1 tbsp/15ml olive oil over medium-high. Once hot, add corn, beans, and white/light green portions of green onions. Cook for 1 minute, stirring to distribute the heat.
- Add 1/2 tsp/1g cumin, minced garlic, 1 tsp/2g coriander, 1 tsp/2g lime zest, and 1/2 tsp/3g salt. Cook for 7 minutes, stirring regularly, until beans are heated and corn is fully cooked.
- Wash and slice the bell pepper into thin strips. Slice the avocado.
- For each bowl, top 1 cup/125g cooked brown rice with a quarter of the bean and corn mixture, a quarter of the sliced bell pepper, and 1/2 an avocado.
- Drizzle 2-3 tbsp/30-45ml dressing over the top and garnish with dark green portions of reserved green onions.
- For best flavor, serve while rice and corn mixture are still warm.
- To prepare in advance, portion out rice and corn mixture in their own container to be reheated. Have sliced red pepper and green onions on the side. Avoid cutting avocado until ready to eat.
- Rice and corn mixture can be stored for up to 3 days in the fridge.
Notes
- Dressing can be used as a dip for vegetables and chips or a spread in sandwiches and wraps.
- Thin dressing with water to drizzle on salads and grain bowls.
- For easier transport, have half an avocado sliced, but still in the peel and tightly wrap in plastic wrap.
- Prep Time: 30 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Mixing, Cooking
- Cuisine: Mexican
Nutrition
- Serving Size: 1 bowl
- Calories: 450
- Sugar: 5 g
- Sodium: 400 mg
- Fat: 20 g
- Saturated Fat: 3 g
- Unsaturated Fat: 15 g
- Trans Fat: 0 g
- Carbohydrates: 60 g
- Fiber: 15 g
- Protein: 12 g
- Cholesterol: 0 mg