Friday, May 24, 2024

Vegan Burrito Bowls


Overhead view of vegan burrito bowl with crema

These vegan burrito bowls are a plant-based way to enjoy burritos, without sacrificing flavour! Charred corn, quinoa, and black beans are seasoned to perfection and topped with tangy vegan lime crema for a delicious weeknight dinner.


Overhead view of vegan burrito bowl with crema

I love dinner in a bowl and I love Mexican food. Put the two together and you’ve got vegan burrito bowls.

While regular Mexican street corn is made with mayo and cheese, this burrito bowl recipe gives you all of that street corn goodness, but veganised. As a bonus, it’s also much less messy to eat out of a bowl than off of a cob!

This is a dish that’s all about how different ingredients come together with contrasting textures and flavours to create something fabulous—earthy cumin, sweet corn, fluffy quinoa, tangy crema, and hearty black beans, among others. If you love my taco salad bowl recipe, this vegan burrito bowl will also be a hit!

Why You’ll Love This Vegan Burrito Bowl Recipe

  • Creamy charred street corn. The corn is charred on the stovetop for that signature smoky flavour, then I whip up a tangy vegan dressing made with plant-based yogurt, lime, and garlic, which adds the creamy element that makes Mexican street corn so irresistible.
  • Perfect for meal prep. You can make all the ingredients separately, then pack them together for your lunch, or keep them separate and mix them together when you’re ready to eat. The components will last throughout the week, and you can easily double or even triple this recipe if you’d like—it tastes good hot or cold too!
  • Easy to customise. This is a recipe that gives you plenty of options! Try a different type of bean, add sofritas for extra protein, swap quinoa for cauliflower rice—don’t be afraid to experiment and make this recipe your own.

Overhead view of ingredients for vegan burrito bowls with labels

Notes on Ingredients

Scroll down to the recipe card to find the ingredient quantities and recipe instructions.

Bowls:

  • Cooked quinoa – Here’s how to make fluffy quinoa.
  • Olive oil
  • Canned whole kernel sweet corn
  • Black beans – You’ll need one can of black beans, although you can cook dry beans if you prefer.
  • Red bell pepper – Yellow or orange work too.
  • Parsley or cilantro
  • Burrito bowl seasoning – Garlic powder, paprika, cumin, sea salt, ground black pepper, and red pepper flakes.

Lime Crema:

  • Vegan Greek yogurt – Or use homemade vegan yogurt.
  • Lime juice – Fresh lime juice has a brighter flavour than bottled.
  • Garlic
  • Olive oil
  • Sea salt and ground black pepper

For Assembling:

  • Jalapeño slices – You can use fresh or pickled.
  • Avocado slices – For a creamy element and some healthy fat.
  • Lime wedges

Is Canned Corn Healthy?

Canned corn can be healthy, although not all brands are created equal! Look for canned corn that is low in sodium and that only contains simple, everyday ingredients. It’s also important to make sure the can is BPA-free.

How to Make Vegan Burrito Bowls

  • Make the seasoning. Combine all of the ingredients for the burrito bowl seasoning and set aside.
  • Mix the crema. Whisk together the ingredients for the lime crema in a small bowl and refrigerate until you’re ready to use it.
  • Char the corn. Heat 1/2 teaspoon of olive oil in a skillet set over high heat. Once it’s very hot, stir in the corn. Cook for about 2 1/2 minutes, tossing about every 30 seconds to get a char on all of the kernels.
  • Season. Transfer the charred corn to a bowl and toss it with 1/2 teaspoon of the seasoning.
  • Cook the beans and peppers. Return the skillet to the stovetop and add 1/2 teaspoon of olive oil. Add the black beans and red bell peppers, along with the remaining seasoning. Cook for about 5 minutes, or until the bell pepper is tender.
  • Assemble. Divide the ingredients into bowls, add your favourite toppings, and drizzle with the lime crema.

Tips for Success

  • Be patient. If you stir the corn constantly, it won’t get that nice char. Only stir it every 30 seconds!
  • Keep the beans and peppers separate (or not). I cook the beans and peppers side-by-side so they don’t mix to keep my burrito bowls looking pretty, but if aesthetics don’t matter to you, you can just mix them all together.
  • Using other types of corn. You can use fresh corn for this recipe or frozen; if you use frozen, let it thaw first.

Overhead view of vegan burrito bowls on table

Variations

You can swap the quinoa for cooked rice or even cauliflower rice. Another type of bean can be used instead of black beans, or you can add another plant-based protein like vegan chicken or marinated tofu.

How to Store Leftovers

It’s best to store leftovers separately, although if you’ve already mixed everything together, that’s fine too. The components of this recipe will last in the refrigerator for about 4 days; reheat in a skillet or the microwave.

Can This Recipe Be Frozen?

You can freeze the different components of this recipe for up to 3 months. Let everything thaw in the refrigerator overnight, then reheat the quinoa, corn, beans, and peppers in the microwave or in a skillet. (The crema doesn’t need to be heated.)


Vegan burrito bowl with charred corn

More Vegan Meal Bowls

  • Vegan Poke Bowls
  • Nourishing Vegan Buddha Bowl
  • Korean (Gochujang) Tofu Rice Bowls
  • Curried Satay Veggie Bowls
  • Cuban Quinoa Bowls with Pineapple Salsa

Enjoy friends! If you make this vegan burrito bowl recipe, please snap a photo and tag #jessicainthekitchen on Instagram! We’d also love it if you would leave a comment below, and give the recipe a rating! Thanks so much!


Overhead view of vegan burrito bowl with crema
Print

Vegan Burrito Bowls

These easy vegan burrito bowls with charred corn are a healthier way to enjoy burritos without sacrificing flavour. Perfect for meal prep!
Course 30 Minute Meals, Dinner, Lunch
Cuisine Mexican
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 3 servings
Calories 461kcal
Author Jessica Hylton

Ingredients

Burrito Bowl Seasoning:

  • ½ teaspoon garlic powder
  • ¼ teaspoon paprika
  • ¼ teaspoon cumin
  • ¼ teaspoon sea salt
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon red pepper flakes

Lime Crema

  • ¼ cup vegan greek yogurt
  • 2 teaspoons lime juice
  • ½ teaspoon finely minced garlic
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt
  • ½ teaspoon ground black pepper
  • lime wedges for garnish
  • Top with jalapeño slices avocado slices, and lime

Bowls:

  • 3 cups cooked rice or quinoa
  • 1 teaspoon olive oil
  • 1 (15.25-ounce) can of corn (1 ½ cups) drained
  • 1 can black beans drained and rinsed (1 ½ cups)
  • 1 red bell pepper sliced
  • ¼ cup chopped parsley or cilantro

Instructions

  • Mix all the ingredients for the Burrito Bowl Seasoning and set aside. Similarly, mix all the ingredients for the Lime Crema together and set aside.
  • In a pan over high heat, add 1/2 teaspoon of the olive oil until very hot. Add in the corn and stir to combine (it should sizzle from the high heat). Char the corn for about 2 ½ minutes, tossing every 30 seconds or so to get a char on all pieces of the corn. When charred to your liking, remove from heat, add into a separate bowl and then add in ½ teaspoon of the burrito bowl seasoning into the corn. Stir to combine and set aside.
  • In the same pan (allow to cool slightly first while you're prepping the corn), add the other 1/2 teaspoon of olive oil. Add in the black beans and red bell peppers. I add mine side by side so they don’t mix, or you could do them one after another. Sprinkle in the rest of the burrito bowl seasoning over both and stir it in. Cook for about 5 minutes, until the bell pepper has softened slightly and the black beans are well seasoned. Remove from heat. 
  • Assemble your bowl as you’d like – I like to split the ingredients equally between three bowls, using a cup of or rice quinoa in each. Top with avocado slices, jalapeño slices, and a squeeze of lime. Drizzle with the Lime Crema and serve. Enjoy!

Notes

  • To store: It’s best to store leftovers separately, although if you’ve already mixed everything together, that’s fine too. The components of this recipe will last in the refrigerator for about 4 days; reheat in a skillet or the microwave.
  • To freeze: You can freeze the different components of this recipe for up to 3 months. Let everything thaw in the refrigerator overnight, then reheat the quinoa, corn, beans, and peppers in the microwave or in a skillet.

Nutrition

Calories: 461kcal | Carbohydrates: 75g | Protein: 23g | Fat: 9g | Saturated Fat: 1g | Sodium: 455mg | Potassium: 995mg | Fiber: 19g | Sugar: 4g | Vitamin A: 1098IU | Vitamin C: 42mg | Calcium: 92mg | Iron: 7mg

The post Vegan Burrito Bowls appeared first on Jessica in the Kitchen.

By: Jessica Hylton
Title: Vegan Burrito Bowls
Sourced From: jessicainthekitchen.com/mexican-street-corn-burrito-bowls/
Published Date: Wed, 28 Feb 2024 05:00:00 +0000

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Frequently Asked Questions

It is possible to switch to a plantbased diet.

Changing to a plant-based diet may feel intimidating, but it doesn't have to be. You can make small adjustments to your diet to make it easier to transition to a plant-based lifestyle. Every person is different so it is important to adapt the transition to suit your lifestyle. It is important to plan meals around whole foods and not processed food to facilitate the transition. This will ensure that you get enough macronutrients, essential vitamins, and minerals. Individuals should focus on creating delicious meals that are enjoyable to eat and meet their dietary requirements.

Building a support system full of friends, family members, or certified health professionals can help individuals stay on track with their goals for transitioning to a plant-based lifestyle. Cooking new recipes can bring excitement and variety to the journey. You don't have to feel hungry or bored when you make this diet change. There are plenty of vegan options. You can make the transition to plant-based eating easy by gradually changing while still being aware of your daily nutrient needs.


What are some of the downsides to eating meat from plants?

The main drawback of plant-based meats is their lack of essential vitamins, minerals, and amino acids found in animal protein sources. Plant-based meat is lower in certain essential amino acids, vitamin B12, and heme iron, all found in higher concentrations in animal protein sources. Additionally, some plant-based meats contain more sodium than real meat due to the abundant amount needed for preservation. Also, it can be more difficult to find quality vegan products in grocery stores and online shops. When cooking times and food preparation are considered, vegan options may require more effort.


Can you still eat out in restaurants when you are on a plant-based eating plan?

Many restaurants now offer vegetarian options. There are many vegan restaurants opening up in large cities and towns. They offer a wide range of delicious and healthy food options. Many mainstream restaurants offer vegetarian-friendly options, so you can still enjoy the best of traditional restaurant cuisine while following a plant-based diet. You can find recipes with vegetables or legumes, such as seitan, tempeh, and seitan. Incorporate vinegar and healthy oils instead of mayonnaise or dressings high in saturated fat. Ask your server to make sure you know what vegan items are available.

For ideas on vegan recipes, you might want to research vegan cookbooks before you go. Most restaurants are very accommodating to guests that eat a plant-based diet and will do their best to accommodate the customer's needs. You can enjoy eating out with a plant-based menu if you do your research and have some creativity.


How can you substitute meat for a plant-based lifestyle?

There are many creative vegan alternatives that can replace meat in a plantbased diet. Tofu, seitan, tempeh (fermented soy beans), and mock duck made out of mushrooms can replicate the taste of traditional meats. Vegetarian hamburgers made with black beans or quinoa are also comparable to beef burgers. Coconut bacon strips, eggplant bacon bits, tofu mayo and veggie hot dog made with seasoned text soy protein are other tasty options that don't require animal products. Recipes can also be modified to rely on vegetables, grains, nuts, beans, seeds, vegetables, and fruits as sources of nutrients and flavor. Steaming, roasting or grilling are all great ways to enjoy plantbased meals without compromising savoriness.


What are some great sources of protein in a plant-based diet.

On a plant-based diet, legumes like chickpeas and beans are excellent sources of protein. Many of these plant proteins also contain fiber. Flaxseeds and chia seeds, walnuts and hemp seeds all contain omega-3 fatty acid which can balance the nutrient intake of a plant-based diet.


Can you get enough proteins on a plant-based food?

Yes, it is possible to get enough protein from a plant-based food. You can get amino acids from legumes, nuts, seeds and grains to help build muscle and keep you healthy. Soy products such as tofu contain all 9 essential amino acids the body cannot make and must get from food. Combining legumes and grains with vegetables such as spinach, broccoli, and kale can provide sufficient protein to ensure adequate nutrition. Plant-based proteins tend to have lower levels in saturated fats than animal protein and can be used to support long-term satiety. Flaxseeds and chia seeds, walnuts and hemp seeds all contain omega-3 fatty acid, which can be used to balance the other nutrients in a plant-based diet.


Are plant-based diets generally more expensive than other kinds of diets.

Plant-based diets may not necessarily be more expensive than other diets. Eating a balanced plant-based diet without spending much money depending on the type and quantity of foods you eat is possible. You can find grains, beans as well as eggs, legumes, nuts, and potatoes at very low prices. They are also a great source for protein and have lower overall costs. You can also reduce food costs by planning your meals and buying bulk. You don't have to buy individual ingredients. There are many ready-to eat meals made from plant-based foods that will help you reduce your grocery bill.


Statistics

  • A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)
  • Another found that following a diet rich in plant foods and lower in animal foods was associated with a 16 percent lower risk of cardiovascular disease and a 31 to 32 percent lower risk of death from cardiovascular disease. (everydayhealth.com)

External Links

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How To

How to make sure you're getting enough protein on a plant-based diet?

You can get enough protein through a plant-based diet by using the right combination. A variety of plant-based protein sources include nuts, legumes and seeds as well as tofu, tempeh and quinoa. This will help you meet your daily needs. Superfoods such as spinach and goji berries are great for your nutritional intake.

You can eat plant-based proteins throughout the day. It is also beneficial to supplement a vegan's diet with other protein sources. Look for products such as plant-based protein powders and nut butters. These products can be mixed into smoothies or other recipes. If you feel like you aren't getting enough protein from foods, consider taking high-quality supplements. This could be pills, capsules, tablets, or even whole food products that contain sufficient protein.

By making conscious efforts to incorporate plant-based proteins into meals in diverse ways - individuals following a vegan lifestyle can quickly meet their daily recommended values of nutrients - planning makes all the difference!




Resources:


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