How to Meal Prep - Ep. 57 - RICE AND BEANS

Ingredients

• 0.75 cup Brown Rice (long grain, rinsed)
• 2 cup Water (for cooking rice)
• 2 tablespoon Coconut Oil (extra‑virgin, for sautéing beans and flavoring rice)
• 2 clove Garlic (minced)
• 1 medium Yellow Onion (diced)
• 2 can Black Beans (drained and rinsed)
• 0.25 cup Water (for bean simmer)
• 1 teaspoon Salt (to taste)
• 0.5 teaspoon Black Pepper (freshly ground)
• 1 handful Fresh Cilantro (chopped)
• 0.5 medium Red Onion (about 100 g, diced (half for salsa, half optional))
• 2 medium Tomatoes (diced)
• 1 each Jalapeño (seeded if less heat; half for garnish, half for salsa)
• 1 tablespoon Olive Oil (extra‑virgin, for salsa dressing)
• 1 each Lime (juice for guacamole, sliced wedges for garnish)
• 2 each Avocado (ripe, mashed)

Instructions

1. Measure Rice and Water

   Measure 3/4 cup brown rice and 2 cups water. Rinse the rice under cold water until the water runs clear.

   Time: PT2M

2. Cook Brown Rice

   Add the rinsed rice and water to a saucepan. Bring to a boil over medium‑high heat, then cover with a lid, reduce to low, and simmer until all water is absorbed and rice is tender, about 20‑25 minutes.

   Time: PT25M

   Temperature: medium-high then low

3. Dice Garlic and Onion

   Finely mince 2 garlic cloves and dice the yellow onion.

   Time: PT5M

4. Sauté Aromatics

   Heat 2 tbsp coconut oil in a skillet over medium‑high heat. Add the minced garlic and diced onion, stirring until the onion becomes translucent and fragrant, about 3 minutes.

   Time: PT3M

   Temperature: medium-high

5. Simmer Black Beans

   Add the drained and rinsed black beans to the skillet, pour in 1/4 cup water, sprinkle with 1 tsp salt, 1/2 tsp pepper, and the chopped cilantro. Reduce heat to low and let simmer for 10 minutes, stirring occasionally.

   Time: PT10M

   Temperature: low

6. Prepare Fresh Salsa

   Dice half a red onion (≈100 g), 2 tomatoes, and the jalapeño (seeded if less heat). In a mixing bowl combine the vegetables, add 1 tbsp olive oil, a pinch of salt and pepper, and toss gently.

   Time: PT10M

7. Make Guacamole

   Halve the avocados, remove pits, and scoop the flesh into a small container. Mash with a fork, add juice of half a lime, a pinch of salt and pepper, and optionally 1 tsp olive oil. Mix until smooth but still slightly chunky.

   Time: PT5M

8. Assemble Meal‑Prep Bowls

   Divide the cooked rice evenly among four airtight containers. Top each with an equal portion of the seasoned black beans, a spoonful of salsa, and a dollop of guacamole. Add sliced jalapeño and lime wedges for garnish if desired.

   Time: PT5M

9. Cool and Seal

   Allow the assembled containers to cool to room temperature (about 10 minutes) before sealing and refrigerating.

   Time: PT10M

Nutrition Facts

Calories

540

Protein

15 g

Carbohydrates

65 g

Fat

20 g

Fiber

12 g