High-Protein Mexican Rice and Beans Bowl with Extra Fiber
High-protein Mexican rice and beans with quinoa, zucchini, and spices. Vegan, one-pot, gut-friendly, and 90% as delicious as the original.
Ingredients
- 1½ tablespoons extra-virgin olive oil
- 1 medium yellow onion, finely diced
- 1 red bell pepper, diced into ½-inch pieces
- 1 yellow bell pepper, diced into ½-inch pieces
- 1 cup diced zucchini
- 4 cloves garlic, minced
- 1 jalapeño pepper, seeded and finely diced (optional)
- ¾ cup long-grain brown rice
- ¼ cup quinoa, rinsed
- 2 teaspoons ground cumin
- 1½ teaspoons chili powder
- 1 teaspoon smoked paprika
- ½ teaspoon dried Mexican oregano
- 2¾ cups low-sodium vegetable broth
- 1 can (14.5 ounces) diced fire-roasted tomatoes, no added sugar, with juice
- 2 cans (15 ounces each) black beans, drained and rinsed
- ¾ cup fresh or frozen corn kernels
- 1 teaspoon sea salt, plus more to taste
- ¼ teaspoon freshly ground black pepper
- 3 tablespoons fresh lime juice
- ¼ cup fresh cilantro, finely chopped
- Lime wedges and additional fresh coriander for garnish
Health Scores
Instructions
- 1
Warm 1½ tablespoons of extra-virgin olive oil in a large, heavy-bottomed pot over medium-high heat for 1 minute until the surface shimmers.
- 2
Add the diced onion, red bell pepper, yellow bell pepper, and zucchini, sautéing while stirring occasionally for 5-6 minutes until the vegetables soften and onion turns translucent.
- 3
Stir in the minced garlic and jalapeño, cooking for 1-2 minutes longer until fragrant and the raw garlic aroma disappears completely.
- 4
Add the cumin, chili powder, paprika, and oregano directly to the vegetables, stirring constantly for 45 seconds to release the aromatic oils and deepen the spices.
- 5
Pour in the brown rice and quinoa blend, stirring to coat every grain with the oil and spice mixture, then let toast for 2-3 minutes while stirring to enhance nutty flavors.
- 6
Pour the vegetable broth and fire-roasted tomatoes with their juice into the pot, using a wooden spoon to scrape up any browned, flavorful bits stuck to the bottom.
- 7
Fold in the drained black beans, corn kernels, sea salt, and black pepper, stirring until all ingredients are evenly distributed.
- 8
Increase heat to medium-high and bring the mixture to a vigorous boil with visible steam rising, then immediately reduce heat to low and cover tightly with a lid.
- 9
Allow the pot to simmer undisturbed for 28-32 minutes until the rice and quinoa are completely tender and the liquid is mostly absorbed.
- 10
Turn off the heat and let the covered pot rest for 5 minutes to allow residual moisture absorption and flavor melding.
- 11
Fluff the grain mixture gently with a fork to separate any clumps and incorporate air.
- 12
Drizzle the fresh lime juice over the top and gently fold in the chopped cilantro, tasting and adjusting salt and pepper as needed.
- 13
Divide among bowls and serve immediately, topped with fresh cilantro, lime wedges, and optional additions like sliced avocado or diced red onion.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| 2 tablespoons extra-virgin olive oil | 1½ tablespoons extra-virgin olive oil | Reduces saturated fat by ~25% while maintaining richness from toasted spices |
| 1 cup long-grain brown rice | ¾ cup brown rice + ¼ cup quinoa | Adds complete protein (all 9 amino acids), increases fiber by 35%, improves blood sugar response |
| No additional vegetables | 1 cup diced zucchini added | Increases fiber, micronutrients, and volume without significant calorie increase; aids satiety |
| Standard fire-roasted tomatoes | Fire-roasted tomatoes with no added sugar | Reduces added sugars by 3-4g per serving while maintaining authentic flavor |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 385 |
| Total Fat | 8g |
| Carbohydrates | 62g |
| Fiber | 12g |
| Protein | 14g |
Nutrition Comparison
| Classic | Metabolic Health | Healthier | |
|---|---|---|---|
| Calories | 468 | 285 | 385 |
| Protein | 17g | 12g | 14g |
| Carbs | 74g | 28g | 62g |
| Fat | 10g | 15g | 8g |
| Fiber | 14g | 9g | 12g |
| Sugar | 7g | - | - |
| Health Scores | |||
| Gut Health | 9/10 | 9/10 | 88/10 |
| Anti-Inflammatory | 8/10 | 9/10 | 82/10 |
| Blood Sugar | 8/10 | 9/10 | 79/10 |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
