Black Bean & Rice Bowl w/ Coriander Lime Sauce
Avocado, jalapeno, beans, rice; mixed together with a yoghurt/coriander/lime sauce
salad
Time1 hr
Yield4 portions
Energy368 kcal
Components0
Ingredients
- 80grice, white
- 90gbeans, black, dry
- 1perherb, bay leaf
- 0.5tspspice, cumin, seed
- 0.25tspmonosodium glutamate
- 5glime juice
- 0.25tspspice, paprika, smoked
- 5mloil, rapeseed
- 400gsweet potato
- 1tspspice, paprika, smoked
- 1tspspice, cumin, ground
- 0.25tspsalt
- 0.5tspspice, pepper
- 150gyoghurt, greek, homemade
- 60mlherb, coriander, fresh≈ 8.64 g herb, coriander, fresh
- 30glime juice
- 10mloil, olive, virgin
- 0.5clovegarlic
- 0.125tspmonosodium glutamate
- 0.25tspsalt
- 45gwater
- 65gsweetcorn, frozen
- 30gjalapeno, pickled
- 80g, fleshavocado
- 0.5tspspice, pepper
- 10mllime juice≈ 10 g lime juice
Instructions
Process
- Prep:
- Cook the rice
- Cook the beans with the bay leaf etc, then finish in the pan with the lime and paprika
- Sweet potato:
- Cube
- Toss with the oil and spices
- Roast at 220C for 20 minutes - should start to char
- Sweetcorn:
- Roast 6 minutes at 220C, don’t allow to dry out
- Sauce
- Combine the ingredients
- Blend using stick blender
- Combine
- Mix together the beans, rice, corn, jalapenos, avocado, sweet potato
- Add the salt/pepper/lime
- Keep the dressing separate until ready to serve, then toss
- Serve the body warm with unheated sauce stirred through
Nutrition details
Show full nutrition and cost table
| Nutrition | Per portion | Batch total |
|---|---|---|
| Calories | 368 | 1472 |
| Protein | 10.5 | 42.1 |
| Carbohydrates | 49.0 | 196.2 |
| Total Sugars | 8.8 | 35.0 |
| Free Sugars | 0.3 | 1.3 |
| Fat | 10.9 | 43.8 |
| Saturated Fat | 2.9 | 11.7 |
| Fibre | 8.8 | 35.3 |
| Alcohol | 0.0 | 0.0 |
| Salt | 1.3 | 5.1 |
| Iron | 4.09 | 16.4 |
| Calcium | 142 | 567 |
| Vitamin B12 | 0.225 | 0.9 |
| Omega 3 | 6 | 24 |
| Magnesium | 70 | 280 |
| Potassium | 863 | 3450 |
| Caffeine | 0 | 0 |
| Cost | £0.74 | £2.94 |