With the vibrant colours, interesting textures and obvious nourishing ingredients, this recipe speaks for itself. Please don't be alarmed by the long ingredients list, this dish is so quick and easy to prepare.
Ingredients (serves 4)
2/3 cup of uncooked brown, black or wild rice
2 tablespoons of olive oil
1 large red capsicum, diced
1 large red onion, roughly chopped
1 garlic clove, finely sliced
1 teaspoon of paprika
2 teaspoons of cumin
1 large zucchini, diced into small pieced
Kernels from one cob of corn (you can use a small tin for convenience if needed)
1 large (400g can) of black beans or kidney beans
1 fresh chilli, seeds removed and thinly sliced
1/2 bunch of coriander, leaves picked and stems chopped
Juice from 2 limes
1 tomato or 1 cup of cherry tomatoes (when in season), diced
1 avocado, mashed
1/4 cup of pepitas (pumpkin seeds)
Cracked pepper to season
Start cooking rice (remember brown rice takes double the amount of time to cook than white rice).
Meanwhile, heat pepitas with a big pinch of cumin over a low-medium heat in a dry pan. When the pepitas start to become fragrant remove them from the heat - they are easy to burn!
When there is about 5 minutes left for rice to cook, heat olive oil in a frying pan or heavy saucepan over a medium heat.
Add onion and capsicum and cook for about 2-3 minutes, stirring regularly.
Add garlic, zucchini and corn and cook over a high heat for 1-2 minutes, or until zucchini starts to become tender.
Stir through spices, chilli, beans and half of the lime juice and cook for a further minute.
Remove from heat and stir through coriander and rice.
Serve in bowls, and top with avocado, pepitas, tomato and an extra squeeze of lime juice.
Serve this dish hot, cold or at room temperature.
Nutrition information per serve Energy 2370kJ (564cal), protein 20g, fat 28g, saturated fat 5g, carbohydrate 50g, sugars 6g, fibre 17g, sodium 21mg
This dish is great for lunch or dinner and don't forget to save some for leftovers!
Have a smaller serving size and match with some fried egg, grilled chicken tenderloins or a small lean steak.