Equipment
Ingredients
Protein & Veggie Base
- 500 g lean ground beef, 90/10 or 93/7 ratio
- 1 medium yellow onion, diced
- 2 medium bell pepper, sliced into strips
- 3 cloves garlic cloves, minced
Spice Blend & Simmer
- 1 tbsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp dried oregano
- 1 can (400g) black beans, rinsed and drained
- 120 ml beef broth
Bowl Assembly
- 3 cups brown rice, cooked
- 2 cups romaine lettuce, shredded
- ½ cup salsa roja
- 1 large avocado, sliced
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 745 kcal
- Protein
- 46 g
- Carbohydrates
- 71 g
- Fat
- 32 g
- Fiber
- 17 g
- Sugar
- 8 g
- Sodium
- 983 mg
- Saturated Fat
- 10 g
- Trans Fat
- 1 g
- Monounsaturated Fat
- 16 g
- Polyunsaturated Fat
- 3 g
- Cholesterol
- 111 mg
- Potassium
- 1578 mg
- Calcium
- 145 mg
- Iron
- 8.0 mg
- Magnesium
- 152 mg
- Phosphorus
- 588 mg
- Zinc
- 9.8 mg
- Vitamin A
- 281 mcg
- Vitamin C
- 107 mg
- Vitamin E
- 4.2 mg
- Vitamin K
- 49 mcg
- Vitamin B6
- 1.3 mg
- Vitamin B12
- 3.5 mcg
- Thiamin
- 0.58 mg
- Riboflavin
- 0.65 mg
- Niacin
- 12.4 mg
- Folate
- 205 mcg
- Water
- 430 g
Sources: Aggregated Public Data, USDA FoodData Central
Method
Cook the brown rice according to package instructions if not using pre-cooked rice. Shred the lettuce and slice the avocado.
In a large skillet over medium-high heat, brown the ground beef until cooked through. Drain any excess fat. Add the diced onion and bell peppers, sautéing for 4-5 minutes until softened.
Stir in the minced garlic and all spices (chili powder, cumin, paprika, oregano). Toast for 1 minute until fragrant. Add the rinsed black beans and beef broth.
Reduce heat to low and simmer for 5 minutes, allowing the flavors to meld and the liquid to reduce slightly.
Divide the cooked brown rice into 4 bowls. Top with a generous scoop of the beef and bean mixture. Add shredded lettuce, salsa, and avocado slices on top.
Chef's Notes
- Replacing corn tortillas with brown rice and black beans significantly increases the fiber content, keeping you full longer.
- To keep this dairy-free and lower in saturated fat, we replaced the cheese with avocado for creamy healthy fats.
- This is an excellent meal prep recipe; the flavors of the beef and beans actually improve after a day in the fridge.
Storage
Refrigerator: 4 days — Store the beef and bean mixture separately from the fresh toppings.
Freezer: 2 months — The meat and bean mixture freezes well; do not freeze the fresh toppings.
Reheating: Reheat the rice and meat mixture in the microwave or on the stove before adding fresh toppings.
Cultural Context
The burrito bowl is a modern American adaptation of traditional Mexican ingredients, popularized as a healthier and more customizable alternative to the classic flour-tortilla-wrapped burrito.