High Protein Beef Taco Bowl Recipe

Ingredients

• 750 g Beef Mince (82 % lean / 18 % fat)
• 350 g Basmati Rice (Rinsed until water runs clear)
• 1 can (≈300 g drained) Canned Corn Kernels (Drain, do not rinse)
• 1 can (≈400 g drained) Black Beans (Rinse under cold water)
• 120 g Cheddar Cheese (Grated)
• 2 medium Tomatoes (Trimmed and diced)
• 0.5 large Red Onion (Root left intact for later stock, thinly sliced then diced)
• 1 Jalapeño (Stem removed, sliced, seeded optional, diced)
• 7 g Coriander (Cilantro) (Roughly chopped)
• 2 small Lime (Juiced)
• 3 Spring Onions (Scallions) (Green stems sliced for garnish; white roots thinly sliced and added to beef)
• 2 tsp Olive Oil (Extra‑virgin preferred)
• 1 tsp Ground Cumin
• 1 tsp Dried Oregano
• 1 tsp Smoked Paprika
• 0.5 tsp Chili Powder
• 150 ml Beef, Chicken or Vegetable Stock (Used to deglaze the beef)
• to taste Sea Salt Flakes
• to taste Black Pepper (Cracked)
• as desired Sriracha Mayo (optional) (For drizzling)

Instructions

1. Char the Corn

   Drain the canned corn in a sieve; do not rinse. Heat a large skillet over medium‑high, add the corn, spread evenly and fry 1½–2 minutes, stirring once to achieve a light golden‑brown color.

   Time: PT5M

   Temperature: Medium‑high

2. Cool the Corn

   Transfer the charred corn to a large plate, spreading it out to cool quickly, then place in the refrigerator until needed.

   Time: PT2M

3. Prepare the Fresh Salsa Ingredients

   Dice the tomatoes, thinly slice the red onion (keeping the root intact), dice the jalapeño (remove seeds if less heat is desired), roughly chop the cilantro, and slice the green parts of the spring onions. Juice the limes.

   Time: PT10M

4. Rinse and Drain Beans & Rice

   Place black beans in a sieve and rinse under cold water. Rinse the basmati rice in a bowl until the water runs clear.

   Time: PT3M

5. Cook the Rice

   In a saucepan, combine rinsed rice with 700 ml cold water, add a pinch of salt, and bring to a boil over high heat. Reduce to low, cover, and simmer 14 minutes without lifting the lid. Turn off heat, keep lid on, and let stand 4 minutes. Fluff with a fork.

   Time: PT18M

   Temperature: High then low

6. Brown the Beef

   Heat 2 tsp olive oil in a large skillet over high heat. Add the 750 g beef mince, spreading it out. Cook, stirring occasionally, for 6–7 minutes until fully browned. Season with sea‑salt flakes and cracked black pepper.

   Time: PT8M

   Temperature: High

7. Drain Excess Fat

   Remove about two‑thirds of the rendered fat into a bowl (reserve for other recipes) and discard the rest.

   Time: PT2M

8. Season the Beef

   Return the skillet to medium‑high heat. Add ground cumin, dried oregano, smoked paprika, and chili powder. Stir for 1 minute until fragrant.

   Time: PT1M

   Temperature: Medium‑high

9. Deglaze with Stock

   Pour in 150 ml stock, scraping the browned bits from the pan. Reduce the liquid for 1½–2 minutes until it’s about one‑third reduced.

   Time: PT2M

   Temperature: Medium‑high

10. Add Spring‑Onion Roots

    Stir in the thinly sliced white root ends of the spring onions and cook for 30 seconds.

    Time: PT0.5M

    Temperature: Medium‑high

11. Assemble the Corn Salsa

    In a mixing bowl combine the cooled charred corn, diced tomato, red onion, jalapeño, cilantro, lime juice, and a pinch of sea‑salt and cracked pepper. Toss until evenly mixed.

    Time: PT5M

12. Grate the Cheese

    Grate the cheddar using the largest side of a box grater.

    Time: PT2M

13. Build the Burrito Bowls

    Divide cooked rice (≈120 g), seasoned beef (≈150 g), grated cheese (≈24 g), corn salsa (≈120 g), and black beans (≈80 g) into five bowls. Garnish with the green parts of the spring onions and drizzle optional sriracha mayo.

    Time: PT5M

Nutrition Facts

Calories

520

Protein

35 g

Carbohydrates

55 g

Fat

18 g

Fiber

8 g

Ingredient Substitutions

• Instead of Beef Mince: Ground turkey, Ground chicken
• Instead of Basmati Rice: Jasmine rice, Long‑grain white rice
• Instead of Canned Corn Kernels: Fresh corn kernels, Frozen corn
• Instead of Black Beans: Pinto beans, Kidney beans
• Instead of Cheddar Cheese: Monterey Jack, Queso fresco
• Instead of Tomatoes: Cherry tomatoes (halved)
• Instead of Red Onion: White onion
• Instead of Jalapeño: Serrano pepper, Fresh red chili
• Instead of Coriander (Cilantro): Flat‑leaf parsley
• Instead of Lime: Lemon juice
• Instead of Spring Onions (Scallions): Chives
• Instead of Olive Oil: Canola oil, Vegetable oil
• Instead of Ground Cumin: Cumin seeds (ground)
• Instead of Dried Oregano: Mexican oregano
• Instead of Smoked Paprika: Regular paprika + a dash liquid smoke
• Instead of Chili Powder: Cayenne pepper (use less)
• Instead of Beef, Chicken or Vegetable Stock: Water with a pinch of bouillon
• Instead of Sea Salt Flakes: Kosher salt
• Instead of Black Pepper: White pepper
• Instead of Sriracha Mayo (optional): Chipotle aioli, Plain mayo

Equipment Needed

• Large Skillet or Frying Pan
• Saucepan with Lid
• Fine Mesh Sieve or Colander
• Cutting Board
• Chef's Knife
• Large Mixing Bowl
• Box Grater
• Measuring Spoons
• Measuring Cup
• Spatula
• Fork
• Plate (for cooling corn)

Critical Steps — Do Not Skip

• Char the corn to develop sweet, nutty flavor.
• Properly brown and drain the beef to avoid a greasy bowl.
• Deglaze the pan with stock for depth of flavor.
• Allow rice to rest off‑heat for fluffy texture.
• Assemble bowls while ingredients are still warm.

Chef Tips from the Video

• Use 82 % lean beef; the fat renders enough flavor but still yields a lean bowl.
• Fresh lime juice added at the end brightens the salsa and balances the richness of the beef.
• For extra smoky depth, add a few drops of liquid smoke to the beef seasoning.

Troubleshooting

Storage

Refrigerator: Up to 5 days in airtight containers.

Freezer: Up to 4 months; freeze in individual portions.

Room temperature: Do not store at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the corn salsa a day ahead and keep refrigerated.
• Cook rice and seasoned beef in bulk; reheat portions as needed.
• Grate cheese just before serving to maintain freshness.

Frequently Asked Questions