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Flavorful Nourish Bowl with Black Bean & Corn Mix

flavorful nourish bowl with black bean and corn mix - featured image
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A quick, healthy, and vibrant nourish bowl featuring smoky black beans, sweet corn, fresh veggies, and a zesty lime-cilantro dressing. Perfect for a satisfying lunch or light dinner.

Ingredients

Scale
  • 1 can (15 oz / 425 g) black beans, drained and rinsed
  • 1 cup (150 g) corn kernels, fresh or frozen
  • 1 cup (185 g cooked) quinoa or brown rice
  • 1 cup (150 g) cherry tomatoes, halved
  • 1 medium red bell pepper, diced
  • 1 ripe avocado, sliced
  • 1/4 cup red onion, finely chopped
  • 2 tablespoons fresh cilantro, chopped
  • 2 tablespoons lime juice, freshly squeezed
  • 2 tablespoons olive oil, extra virgin
  • 1 teaspoon ground cumin
  • Salt and pepper to taste
  • Optional toppings: crumbled feta cheese, sliced jalapeños, toasted pumpkin seeds

Instructions

  1. Cook 1 cup (170 g) of quinoa or brown rice according to package instructions (about 15-20 minutes). Let cool slightly and fluff with a fork.
  2. Drain and rinse canned black beans thoroughly under cold water. Thaw frozen corn or slice kernels off fresh corn cob.
  3. Dice red bell pepper, halve cherry tomatoes, finely chop red onion, and roughly chop cilantro. Slice avocado just before assembling.
  4. In a small bowl, whisk together olive oil, lime juice, ground cumin, salt, and pepper until emulsified and fragrant (about 1 minute).
  5. In a large mixing bowl, combine cooked quinoa or rice, black beans, corn, red bell pepper, cherry tomatoes, red onion, and cilantro. Pour dressing over and gently toss to coat evenly without mashing ingredients.
  6. Scoop mixture into serving bowls. Top each with sliced avocado and optional toppings like crumbled feta or toasted pumpkin seeds.
  7. Serve immediately or chill for 20-30 minutes before serving. Add extra lime juice or olive oil if needed to brighten flavors.

Notes

Rinse canned black beans well to reduce canned taste and sodium. Fluff cooked grains with a fork for light texture. Slice avocado just before serving to prevent browning. Toss gently to avoid mashing beans or avocado. Optional toppings can be omitted or substituted for dietary preferences.

Nutrition

Keywords: nourish bowl, black beans, corn, healthy recipe, quick lunch, quinoa bowl, vegetarian, gluten-free

Find it online: https://blairrecipes.com/flavorful-nourish-bowl-with-black-bean-and-corn-mix-easy-healthy-recipe/