Let’s continue our trip around the world and head to Mexico this month with a plant-based burrito bowl. After all Cinco de Mayo is coming up next week and what better way to celebrate than with a simple and delicious burrito bowl. This recipe uses simple ingredients you likely have on hand and is full of flavour, fibre, and nutrients.
There are a few parts to this recipe but it all comes together pretty quickly, in about a half-hour. I’ve put together a plant-based option using a walnut taco ‘meat’. However, if you prefer meat you can easily swap it in. See the notes below for the recipe for substitutions.
The walnuts bring a plant-based source of protein, a nice crunch, and are also a good source of omega-3 fatty acids important for brain health and the nervous system, joint health, heart health, and help in fighting inflammation.
I prefer to use a variety of brown or wild rice with this recipe, as it is a whole food much more nutrient-dense than its processed white counterparts. Some of the benefits include more fibre, helping with blood sugar control, gut health, and increased amounts of B vitamins which are important for energy production. It also contains higher levels of antioxidants and various minerals.
Time: 40 minutes
Mexican Rice
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 onion, diced
- 1 1/2 cups dry brown basmati rice
- 1 cup tomato sauce
- 1 1/2 cups vegetable broth
- 1 cup corn kernels
- 1 bell pepper chopped (any colour)
- 1/4 teaspoon chili powder
- 1/4 teaspoon cumin
- 1/4 teaspoon paprika
Instructions
- Heat olive oil in a large skillet over medium heat. Add garlic and onion, and cook, stirring frequently, until onions have become translucent, about 2-3 minutes. Stir in rice until toasted, about 2 minutes.
- Stir in tomato sauce and vegetable broth, and bring to a simmer, about 2 minutes. Stir in corn, peppers, chili powder and cumin; season with salt and pepper, to taste. Bring to a boil; cover, reduce heat and simmer until rice is cooked through, about 13-16 minutes.
Pico De Gallo
- 1 finely chopped white onion
- 1/2 lime juiced
- 4 tomatoes (or 8 small chopped
- 1/2 cup finely chopped fresh cilantro (or use spinach if you don’t like cilantro)
Prepare all ingredients and mix together in a medium bowl.
Walnut Taco ‘Meat’
- 2 cups raw shelled walnuts
- 2 teaspoon apple cider vinegar
- 2 tablespoon tamari or soy sauce
- 1 heaped tablespoon of homemade taco seasoning (or store-bought)
- *see notes for meat versions
Instructions
- Add all ingredients to a small food processor. Pulse several times and then process for 30 seconds or until the texture resembles a fine crumble.
- If you like you can transfer to a pan and toast on medium heat for 3 to 4 minutes, stirring frequently until fragrant.
Build Your Bowls
Start with a base layer of rice, add the Taco ‘Meat’ (see notes below for substitutions), then top with Pico De Gallo and fresh-made guacamole.
Notes
- You can eat this in a bowl or load up some corn tortillas for tacos.
- It keeps in the fridge for up to a week and makes an easy lunch.
- If you prefer meat simply cook your ground meat of choice in a pan then add the same seasonings as the walnut version.
As always if you make this recipe I’d love you know how you enjoyed it. You can find me on Facebook or Instagram @kyleyoungnutrition
