Test Kitchen: DIY Burrito Bowl

Easy, healthy recipes tested for you weekly at the Sargent Choice Test Kitchen

Kelley Magill, Graduate Dietetics Student, SAR ’20

About the Sargent Choice Test Kitchen: We’re all about making healthy taste delicious here at Sargent Choice.  That’s why we’ve teamed up with faculty-in-residence Dr. Karen Jacobs to offer students a one-of-a-kind opportunity to trial and taste-test new Sargent Choice healthy recipes each week at the Sargent Choice Test Kitchen.  Dr. Karen Jacobs invites students of all majors (not just nutrition) into her home on Boston University’s campus to cook up a recipe developed by Sargent Choice Registered Dietitian, Jennifer Culbert.  Feedback from the weekly Test Kitchen gets incorporated into future Sargent Choice recipes and helps shape the face of healthy dining at BU.

What a great week in the Sargent Choice Test Kitchen preparing a simple, yet delicious, DIY Burrito Bowl! This vegan dish makes for a healthy lunch on-the-go or even a dinner entrée.

What we liked:

  • Everything about the recipe!
  • The avocado lime sauce was delicious and was a perfect topping on the burrito bowl
  • The spices added great flavor

What we would change:

  • Nothing! There were no complaints about the recipe
  • Feel free to adjust the seasoning based on your preferences
  • Additional toppings can be added based on your preferences too, such as Greek yogurt, sour cream, or chicken!

The nutrition in these bowls:

  • The beans are loaded with fiber, iron, and protein
  • Avocado and olive oil provide healthy fats
  • Garlic and onions are anti-inflammatory
  • Brown rice is a whole grain with fiber
  • Tomatoes have antioxidants and vitamin C

Sargent Choice DIY Burrito Bowl

Recipe modified from Oh She Glows
Yield: ~ 3 servings

Ingredients:

For the Spicy Black Beans:
2 tablespoons olive oil
1 cup diced onion
4 medium garlic cloves, minced
¾ to 1 cup chopped fresh tomatoes
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon dried oregano
¼ teaspoon cayenne pepper (optional)
½ teaspoon salt
2 ½ tablespoons tomato paste
1 (14-ounce) can black beans, drained and rinsed
½ cup unpacked cilantro, large stems removed and finely chopped

For the Avocado-Lime Sauce (makes heaping ½ cup)
1 large garlic clove
1 large avocado, pitted
1 tablespoon fresh lime juice
1 tablespoon water
¼ teaspoon salt

For serving: 1 cup dry brown rice cooked according to package directions, favorite jarred salsa. Optional toppings: plain Greek yogurt, sliced green onion.

Directions:

  1. Heat the oil in a large skillet. Add the onion and sauté until soft, about 5 minutes. Add the garlic and heat for minute or so.
  2. Stir in the chopped tomatoes, chili powder, garlic powder, oregano, cayenne (if using, and ½ teaspoon of salt. Continue cooking for another 3-5 minutes until the tomato softens.
  3. Add the tomato paste and drained and rinsed black beans. Cook for a few more minutes until heated through. Stir in the cilantro. You can leave this mixture over low heat until ready to serve or simply turn off the heat and reheat before serving.
  4. For the avocado-lime sauce: Mince the garlic clove in a food process. Next add the avocado, lime juice, water, and salt. Process until smooth. Taste and add more lime juice as desired.
  5. Divide rice into individual serving bowls and top with hot black bean mixture, salsa, and avocado-lime sauce.