Black Bean Burrito Bowl

by Anjali @ The Picky Eater on January 15, 2013

IMG_6819

Weekends in my house were a time for experimenting with new recipes.

My dad would frequently be in the kitchen on a Sunday, reinventing some restaurant dish in a healthy way … (I wonder where I get that from :) )

I remember getting healthier egg sandwiches, an Asian noodle dish made with whole wheat spaghetti, and this black bean burrito bowl – which was one of my favorites.

It’s basically a deconstructed burrito with a twist: cottage cheese adds creaminess, tangy-ness, and a protein punch; a few crumbled corn chips add great texture and crunch; and tomatoes, corn and cilantro replace the traditional lettuce often found in burrito bowls.

IMG_6824

It’s filling, spicy and satisfying, and takes less than 30 minutes to make!

And trust me, even though cottage cheese in a burrito bowl sounds weird, it actually tastes pretty great.

It also has fewer calories than a burrito bowl you’d get at a restaurant, but doesn’t sacrifice any of the flavor. One huge serving has only 250 calories, 2g fat, 10g fiber and 14g protein.

I made this as a dinner for one when the husband was dying for some takeout, and I couldn’t believe how fast it all came together.

This is sure to be a favorite the whole family will love!

The Ingredients

  • 1 15 oz can of low sodium whole black beans
  • 1/2 jalapeño pepper, chopped
  • 1 red onion, diced
  • 1 yellow bell pepper, diced
  • 1.5 tsp cumin
  • 1 tsp chili powder
  • 2-3 cloves garlic
  • Salt to taste
  • 1 cup cooked brown rice (use 1/4 cup cooked per bowl)
  • 1/2 cup fresh corn (use about 2 Tbsp per bowl)
  • 1/2 cup organic, low fat cottage cheese (use 2 Tbsp per bowl)
  • Chopped cilantro to taste
  • Diced tomato
  • Salsa
  • 12-16 Corn chips (use 3-4 chips per bowl)

IMG_6802

The Directions

Step 1: Saute garlic, jalapeno, onion, and bell pepper in 1 tsp canola oil until soft.

IMG_6803

Step 2: Add cumin, chili powder and let the spices toast for a minute. Then add the can of black beans + liquid (don’t rinse and drain the black beans before) into the pan.

IMG_6804

Step 3: Bring the mixture to a boil, let it simmer for about 10-15 minutes.

IMG_6806

Step 4: Once the bean mixture is done, start assembling your bowl! Put 1/4 cup cooked brown rice in a bowl…

IMG_6811

Step 5: Top with 1/4 of the black bean mixture…

IMG_6813

Step 6: Then add your toppings: 2 Tbsp cottage cheese, 2 Tbsp corn, diced tomato, cilantro, salsa, and 3-4 corn chips crumbled on top.

.
IMG_6814
And you are ready to eat!
.
This recipe makes 4 very healthy servings. If you wanted smaller bowls you could also end up with 5-6 servings too.
.
I ended up eating this the next day for leftovers too! It tasted even better once all the flavors had marinated together for a while.
.
It’s just spicy healthy goodness in a bowl. It doesn’t get better than that.
.
IMG_6821
Black Bean Burrito Bowl

Total Time: 30 minutes

Yield: 4 servings

Calories per serving: 250

Fat per serving: 2g

Nutritional Info Per Serving: 250 Calories, 2g Fat, 37g Carbs, 10g Fiber, 0g Sugar, 14g Protein

Ingredients

  • 1 15 oz can of low sodium whole black beans
  • 1/2 jalapeño pepper, chopped
  • 1 red onion, diced
  • 1 yellow bell pepper, diced
  • 1.5 tsp cumin
  • 1 tsp chili powder
  • 2-3 cloves garlic
  • Salt to taste
  • 1 cup cooked brown rice (use 1/4 cup cooked per bowl)
  • 1/2 cup fresh corn (use about 2 Tbsp per bowl)
  • 1/2 cup organic, low fat cottage cheese (use 2 Tbsp per bowl)
  • Chopped cilantro to taste
  • Diced tomato
  • Salsa
  • 12-16 Corn chips (use 3-4 chips per bowl)

Directions

  1. Saute garlic, jalapeno, onion, and bell pepper in 1 tsp canola oil until soft.
  2. Add cumin, chili powder and let the spices toast for a minute. Then add the can of black beans + liquid (don’t rinse and drain the black beans before) into the pan.
  3. Bring the mixture to a boil, let it simmer for about 10-15 minutes.
  4. Once the bean mixture is done, start assembling your bowl! Put 1/4 cup cooked brown rice in a bowl
  5. Top with 1/4 of the black bean mixture
  6. Then add your toppings: 2 Tbsp cottage cheese, 2 Tbsp corn, diced tomato, cilantro, salsa, and 3-4 corn chips crumbled on top.
http://pickyeaterblog.com/black-bean-burrito-bowl/

{ 21 comments… read them below or add one }

Julia January 16, 2013 at 10:28 am

We made burrito bowls similar to this a few weeks ago (we love Chipotle–so it’s nice to do a little copy-cat meal). This looks delicious. I love the use of cottage cheese–I need to try that out!

Reply

Anjali @ The Picky Eater January 17, 2013 at 10:33 pm

Hehe you know, I had Chipotle in mind when I was creating this – it definitely reminded me of my go-to-burrito-bowl order there! The cottage cheese is one of my favorite parts of this recipe – you’ll have to let me know how you like it!

Reply

Maria Tadic January 16, 2013 at 1:40 pm

With a mexican food-obsessed husband, this dish looks awesome. It’ll be a great packed lunch too!

Reply

Anjali @ The Picky Eater January 17, 2013 at 10:36 pm

Absolutely Maria!! I think this tastes even better the next day – so it would be perfect for lunch :) I’m sure you and your husband will love this recipe!

Reply

Suzie January 17, 2013 at 1:29 pm

Wow! I just tried this recipe and it was fantastic….very fresh tasting. I will definitely add this one to my “favorites”.

Reply

Anjali @ The Picky Eater January 17, 2013 at 10:38 pm

Awesome!! I’m so glad you liked this recipe Suzie!!

Reply

San Diego Foodies January 22, 2013 at 1:17 am

Thanks for sharing this beautiful burrito recipe! Looks really healthy and appetizing! Is it alright to use feta instead of cottage cheese?

Reply

Anjali @ The Picky Eater January 22, 2013 at 8:11 am

No problem at all! And yes – I think a mild feta would taste good – but then I would probably leave out the salsa. Hope that helps, let me know how the feta works in this recipe!

Reply

Online RSA February 28, 2013 at 7:53 pm

Thanks for sharing this wonderful take on a burrito recipe! It looks absolutely suitable for the whole family :)

Reply

Anjali @ The Picky Eater March 4, 2013 at 8:13 am

Absolutely! I’m sure you will love it!

Reply

Shruti March 4, 2013 at 12:45 pm

By chili pepper do you mean Indian red chili pepper or Mexican chili pepper?

Reply

Anjali @ The Picky Eater March 4, 2013 at 10:30 pm

Hi Shruti! I actually mean Chili Powder (not chili pepper) — and yes – that’s a Mexican/Latin spice! The bottle will say “Chili Powder” on it so just look for that on the label and you will be good to go! It will be reddish in color, but it won’t be super spicy the way Indian red chili pepper would be. Hope that helps!

Reply

Shruti March 4, 2013 at 10:34 pm

You did say powder and pepper — sorry! and thank you :)

Reply

Shruti March 4, 2013 at 10:34 pm

Powder and NOT pepper. It’s late :)

Reply

Anjali @ The Picky Eater March 4, 2013 at 10:35 pm

Awww! haha no problem at all :) I’m glad it was helpful! Let me know how you like the recipe!!

Reply

Sonali March 10, 2013 at 12:34 pm

Made this for dinner tonight, its so easy, healthy and delicious to top it all! Thank you so much, I’m in love with your blog and will be a very frequent visitor!

Reply

Anjali @ The Picky Eater March 13, 2013 at 7:34 am

Yayy!! I’m so happy you liked this recipe. And yes – it is SO easy and fast to make – I love having this during the week, especially. Thanks so much for your kind words – can’t wait to hear how my other recipes turn out for you!

Reply

Nelson September 15, 2013 at 4:45 pm

Hello Anjali! My company sells rice and beans and I am always looking for creative and well documented recipes to inspire us. I enjoy your use of large hi res photos and “save recipe” button. I noticed you used organic canned beans. Have you every implemented this recipe or one similar using your own dry beans that you have pre soaked yourself? I tend to find it is easier to key in on my desired flavor when I have control over how my beans are seasoned. Keep up the great post!

Reply

Anjali @ The Picky Eater September 16, 2013 at 9:09 pm

Hi Nelson! Thanks for reaching out! I’m so glad you’re enjoying my photos and recipes. To your question – I have (once or twice) used dry beans that I’ve pre-soaked, and you’re right that they taste absolutely delicious! I usually don’t have much time in the kitchen though, so I opt for the organic canned beans as a way to cut down on the prep time for recipes. Rinsing them thoroughly helps a great deal in reducing the amount of sodium/etc. and then allows me to flavor them myself. But in an ideal world, I’d be using dry beans more often!

Reply

K.T. Terry August 31, 2014 at 5:37 pm

I see you used cottage cheese in this recipe, is it just because it makes for a healthier dish (I love sour cream and use low fat) so I am wondering should I try the cottage cheese or stick to what I know I like???(would just like your to hear your take on the matter) Thanks

Reply

Anjali @ The Picky Eater September 5, 2014 at 8:48 pm

Hi! Yup I used cottage cheese because it increases the protein content of this dish dramatically without increasing the fat/calories much at all. Low fat sour cream is definitely tasty, but it won’t give you the extra boost of protein that cottage cheese will give you. If you like the taste and aren’t looking for a protein packed meal, you can certainly use the low fat sour cream. But otherwise I’d highly recommend trying the cottage cheese – it’s healthier than the sour cream and tastes delicious!!

Reply

Leave a Comment

{ 1 trackback }

Previous post:

Next post: