Quinoa and Brown Rice Black Bean Fiesta Bowl

Gluten Free
Very Healthy
Popular
Health score
75%
Quinoa and Brown Rice Black Bean Fiesta Bowl
45 min.
6
522kcal

Suggestions


Welcome to a delicious adventure with our Quinoa and Brown Rice Black Bean Fiesta Bowl! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, making it a fantastic choice for healthy eating enthusiasts. With a Health Score of 75, this gluten-free meal is packed with wholesome ingredients that will nourish your body and delight your taste buds.

Imagine a delightful blend of fluffy quinoa and hearty brown rice, topped with protein-rich black beans and crisp, fresh vegetables like sliced cucumber and cabbage. To elevate the flavor profile, we drizzle a creamy mustard sauce infused with Greek yogurt, perfectly complementing the dish. Each bite bursts with freshness, making it an excellent option for lunch, dinner, or even a fulfilling snack!

This Fiesta Bowl is very popular for good reason— it combines the vibrant colors of fresh produce with the savory goodness of spices to create a symphony of flavors. Preparing this dish is easy and can be completed in just 45 minutes, making it perfect for any busy weeknight or weekend gathering. Whether you’re cooking for yourself, your family, or friends, this bowl is sure to impress and satisfy everyone at the table.

So roll up your sleeves, gather your ingredients, and get ready to make a hearty meal that’s both appetizing and healthy. Your taste buds will thank you!

Ingredients

  •  avocado diced peeled
  • cup brown mustard 
  • cups brown rice uncooked
  • cups cabbage thinly sliced
  • 15 ounce black beans drained canned
  • cups cucumber sliced quartered
  • cup greek yogurt plain
  • cup quinoa dry
  • 0.5 cup mild salsa thin (not pico de gallo)
  • cups tomatoes chopped
  • tablespoons water 
  • 0.5 teaspoon worcestershire sauce 

Equipment

  • bowl
  • sauce pan

Directions

  1. Cook quinoa according to package directions.
  2. Transfer to a large bowl. Cook brown rice according to package directions.
  3. Transfer to a large bowl.
  4. Place mustard, yogurt, water and worcestershire sauce into a small saucepan over medium low heat. Stir until warm.
  5. Remove from heat.
  6. Place celery seed, paprika, curry powder, garlic salt, salt and pepper into a small bowl, stir to combine.In each serving bowl layer the following: brown rice, quinoa, a few spoonfuls of mustard sauce, black beans, cucumber, tomato, a few spoonfuls of salsa, cabbage, a few pinches of seasoning and diced avocado. I like to stir my bowl all together to mix in the sauce and seasonings. You may find you enjoy more sauce and or seasonings in your bowl.
  7. Add what you like. I also prefer my bowl slightly warm.

Nutrition Facts

Calories522kcal
Protein14.44%
Fat17.48%
Carbs68.08%

Properties

Glycemic Index
32.63
Glycemic Load
28.27
Inflammation Score
-9
Nutrition Score
29.200869466947%

Flavonoids

Cyanidin
0.11mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Naringenin
0.34mg
Apigenin
0.02mg
Luteolin
0.02mg
Kaempferol
0.09mg
Myricetin
0.06mg
Quercetin
0.35mg

Nutrients percent of daily need

Calories:521.54kcal
26.08%
Fat:10.31g
15.87%
Saturated Fat:1.45g
9.06%
Carbohydrates:90.35g
30.12%
Net Carbohydrates:77.1g
28.04%
Sugar:6.07g
6.74%
Cholesterol:1.67mg
0.56%
Sodium:438.3mg
19.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.17g
38.34%
Manganese:3.39mg
169.33%
Magnesium:213.09mg
53.27%
Fiber:13.25g
53%
Phosphorus:496.7mg
49.67%
Folate:167.71µg
41.93%
Vitamin B1:0.57mg
38.1%
Vitamin B6:0.71mg
35.7%
Copper:0.64mg
32.06%
Vitamin K:32.1µg
30.58%
Potassium:1008.21mg
28.81%
Vitamin C:23.45mg
28.43%
Iron:4.73mg
26.25%
Vitamin B3:4.81mg
24.05%
Zinc:3.38mg
22.52%
Vitamin B2:0.38mg
22.38%
Selenium:15.2µg
21.72%
Vitamin B5:2.1mg
21.03%
Calcium:131.95mg
13.19%
Vitamin E:1.91mg
12.72%
Vitamin A:615.87IU
12.32%
Vitamin B12:0.23µg
3.89%