This recipe is inspired and adapted from a dish I had at the Ogambuzino restaurant in Lisbon and I absolutely felt in love with. Let’s dive right into it, if I had a friend who would consider transitioning to a plant-based diet but is afraid the food won’t taste good enough, I would take her out to dinner at Ogambuzino and buy her a Burrito Bowl. That would be enough for her to forget all her worries and make the transition, I am sure of it!
This bowl has them all, different textures, colors and aromas.
The brown rice is a whole grain that contains the bran and germ which provide fiber and several vitamins and minerals. It has a nutty flavour and a medium chewy texture.
Beans are one of my favourite ingredients that I try to eat daily, wanna know why? They are packed with fiber, low in fat and loaded with protein, iron and zinc. Also, it was found that, in blue zones areas the longest-lived people eat beans on a daily basis. I see no reason not to follow their example. Red kidney beans are unique in flavour, sweet and creamy with some earthy notes.
The salty and sour sauerkraut will nicely balance the sweetness of this meal. Not only do they taste delicious but fermented foods are nutritional powerhouses, a wonderful source of probiotic bacteria.
The pineapple and guacamole give the dish some fresh notes while the textured soya will pump up your protein intake for the day and comfort those still making the transition.
Preparation time 20 min
Cooking time 30 min
This recipe keeps for 3 days
Ingredients (4 servings)
Beans
- 1 medium Red onion (chopped)
- 2 clove Garlic, raw (minced)
- 1 tsp Chili powder
- 1/2 tsp, ground Cumin
- 1/4 tsp Salt
- 1/4 tsp, ground Black pepper
- 400 g Diced tomatoes, canned
- 400 g Red kidney beans, boiled, with salt
Guacamole
- 1 fruit Avocado, raw
- 1/2 fruit Lime, raw
- 1/8 tsp Salt
- 1/8 tsp, ground Black pepper
Nuts
- 1/4 cup, chopped Walnuts
Pineapple
- 2 cup Pineapple, raw (chopped)
Rice
- 1 cup Brown rice, uncooked
Sauerkraut
Soy Mince
- 1 cup Water
- 1 cup, coarse Soya chunks
- 1 medium Red onion (chopped)
- 2 clove Garlic, raw (minced)
- 1 whole Tomatoes, raw (chopped)
- 1 tbsp Soy sauce
- 1 tsp, ground Cumin
- 1/2 tsp Turmeric, ground
- 1 tsp Coriander leaves, dried
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Instructions
-
Cook the rice
Bring water to a boil and stir in the rice and a pinch of salt. Cook according to the packet instructions. -
Soak the soya chunks
Soak the soya chunks in hot water for about 10 minutes. -
Prepare the soya mince
Warm a large skillet over medium-high heat. Once hot add the chopped onion and cook for about 5 minutes or until slightly brown. Then add the minced garlic and cook for another minute. Drain and squeeze out the water from the soya chunks and add them to the skillet along with the chopped tomato, soy sauce and spices. Mix well and cook for about 5 minutes. Taste and adjust seasoning. -
Prepare the beans
Warm a large skillet over medium-high heat. Once hot add the chopped onion and cook for about 5 minutes or until slightly brown. Then add the minced garlic and cook for another minute. Next add the crushed tomatoes, drained beans and spices. Cook for about 5 - 10 minutes or until slightly reduced. -
Prepare the guacamole
Add the contents of the avocado, lime juice, salt and pepper to a medium bowl. Using a fork, mash and stir until it reaches the desired consistency. -
Assemble everything
To serve divide between your serving bowls the rice, soy mince, beans, guacamole, chopped pineapple, sauerkraut and nuts. Enjoy! -
How to store
Store the leftovers separately, in airtight container, in the refrigerator for up to 3 days.
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Nutrition
One serving contains 568 calories, 26 grams of protein, 13 grams of fat, and 93 grams of carbohydrates.
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