The aroma of simmering beans fills the kitchen, promising a blend of flavors that warms the heart and soul. The High-Protein Refried Bean Veggie Bowl is a vibrant, nutritious dish that comes together in about 30 minutes. It’s not only easy to prepare but also packed with protein, making it a satisfying option for any meal.
This recipe is perfect for busy weeknights or meal prep days when you crave something delicious yet healthy. It also stores well, allowing you to enjoy leftovers throughout the week.
Why You’ll Love This Recipe
- It combines creamy, mashed pinto beans with fresh vegetables for a delightful texture.
- The quick cooking time makes this dish a breeze to prepare.
- You can customize the bowl with your favorite toppings and grains.
- The homemade dressing adds a zesty kick that elevates the flavors.
What You’ll Need
Gather the following ingredients to create this delicious veggie bowl.
For the Beans
- 15 ounces pinto beans, canned, with liquid
- 3 green onions, ends trimmed, pressed with a knife
- 1 small jalapeño, scored at the bottom
- ½ teaspoon chili powder
- ¼ teaspoon onion powder
- ¼ teaspoon garlic powder
- ¼ teaspoon dried oregano
- ¼ teaspoon ground cumin
- ¼ teaspoon Tajin (optional)
- 2 teaspoons olive oil
- Fresh lime juice (to taste)
- Salt and black pepper (to taste)
For the Dressing
- ¾ cup mayonnaise (vegan)
- ¼ cup unsweetened nondairy milk
- ¾ teaspoon apple cider vinegar
- 1 tablespoon chopped fresh parsley
- 1 tablespoon chopped fresh dill
- ½ teaspoon onion powder
- ¼ teaspoon paprika
- Salt and freshly ground black pepper (to taste)
For Serving
- ¾ cup cooked brown rice (or grain of choice)
- 1 red bell pepper, diced
- 2 small Roma tomatoes, diced
- 1 avocado, diced
- ½ cup sweet corn kernels, frozen, thawed
- 1/3 cup sliced kalamata olives
- ¼ cup chopped fresh cilantro (or parsley, or green onions for garnish)
Substitution note: Use black beans for a different flavor.
Substitutions & Swaps
- Brown rice can be substituted with quinoa.
- Use Greek yogurt instead of vegan mayonnaise.
- Any diced vegetable can replace the bell pepper.
- Swap jalapeño for a milder pepper for less heat.
How to Make It
Follow these steps to create your High-Protein Refried Bean Veggie Bowl.
Simmer the beans
In a small saucepan, combine the beans with their liquid, green onions, jalapeño, chili powder, onion powder, garlic powder, oregano, cumin, and Tajin (if using). Add 2/3 cup water and bring to a gentle boil over medium-high heat. Reduce to a simmer, cover, and cook for 20 minutes, stirring occasionally.
Evaporate the liquid
Remove the lid and continue to cook for about 3 minutes, or until most of the liquid has evaporated, stirring occasionally. Remove the jalapeño and green onion. Add the olive oil and cook over medium heat for about 5 minutes, or until most of the liquid has evaporated and the beans start to sizzle.
Mash the beans
Mash and stir the beans simultaneously until about three-quarters of the beans are mashed to your desired consistency. Remove from heat and add fresh lime juice to taste. Season with salt and pepper.
Make the dressing
In a medium bowl, combine the mayonnaise, nondairy milk, apple cider vinegar, parsley, dill, onion powder, and paprika. Mix well to combine and season with salt and black pepper.
Assemble the bowl
In a bowl, add the desired amount of beans, chopped veggies, and cooked grain. Drizzle generously with the prepared dressing before serving.
How to Store It
Fridge: Store for up to 4 days in an airtight container.
Freezer: No, beans may lose texture when frozen.
Reheat: Microwave for 1-2 minutes or until warmed through.
Tips for Best Results
- Ensure to press the green onions to release maximum flavor.
- Customize your bowl with seasonal vegetables for variety.
- Adjust spices according to your heat preference.
- Let the dressing sit for a few minutes to deepen the flavors.
Serving Suggestions
- Serve with tortilla chips for a crispy contrast.
- Pair with a side salad for a complete meal.
- Perfect for meal prep or packed lunches.
