I have been working as a Registered Dietitian for 8 years now, the majority of which has been spent working as a clinical inpatient RD in a hospital. I specialize primarily in critical care and stroke nutrition. In 2020 I opened my virtual private practice, Gut Healthy Dietitian, where I specialize primarily in gut and digestive-health related diseases and conditions. I have an Honours Bachelor of Science in Nutrition as well as a Graduate Diploma of Integrated Dietetic Internship.

One Pot Spiced Black Bean Enchilada Bowl

Name: One Pot Spiced Black Bean Enchilada Bowl
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 2 servings
Ingredients: Black Beans; Brown Rice; Yellow Onion; Green Bell Pepper; Roma Tomato; Tomato Paste; Sour Cream; Green Onions; Cheddar Cheese; Ground Cumin; Chili Powder; Garlic Salt

Recipe by Kelsey Russell-Murray

Ingredients

Time

30m

Serves

Is there anything better than a low-prep, one pot meal? This flavour-packed vegetarian meal is a great low prep option for weeknight meals. It also keeps well in the fridge for the week, making it a great choice to make ahead for lunches.

One Pot

Kid-Friendly

Vegetarian

Ingredients

1 400ml can

Black Beans

drained and rinsed

1 cup

Brown Rice

rinsed

1 med

Yellow Onion

diced

Green Bell Pepper

diced

Roma Tomato

diced

1/4 cup

Tomato Paste

1/4 cup

Sour Cream

4-6

Green Onions

sliced

1/2-3/4 cup

Cheddar Cheese

shredded

1 tsp

Ground Cumin

1 tsp

Chili Powder

1 tsp

Garlic Salt

Instructions

In a large pot, heat 1 tbsp. oil over medium heat. Add onions and peppers and cook for 3-4 minutes, stirring frequently. Stir in tomato paste and seasonings (cumin, chili powder, garlic salt). Cook, stirring frequently, for 1 minute.

To the pot, add rice, black beans and 2 cups water. Season with salt and stir to combine. Increase heat to high and bring to a boil. Once boiling, reduce heat to medium-low and cover. Simmer for approximately 30 minutes, until rice is tender and water is absorbed.

Mix in tomatoes, green onion and shredded cheese when rice is finished cooking.

Divide black bean enchilada mixture evenly between bowls and top with desired toppings. Enjoy!

Substitutions: Completely plant-based? Substitute vegan sour cream and vegan shredded cheese. Swap green pepper for different veggies; mushrooms and zucchini would be good! Substitute basmati rice or quinoa for the brown rice – just remember to adjust cooking time as needed!

Optional Toppings: Sliced avocado, Lime wedges, Sour cream, Salsa.