No fuss homemade burrito bowl

Piquant beans served on a bed of corn-capsicum rice, topped with sour cream and a tangy salsa

Rice with corn, rajma and cream, salsa sauce

Burrito bowls make a filling dish and provide you with nice balance of carbs, protein and nutrients from the vegetables. If you have time, you can also make the salsa at home instead of using the ready made one.

Makes: 5 cups beans and 6 cups rice

Serving Size: ¾ cup beans and 1 cup rice

Serves: 6

Pre-preparation time: 6 – 8 hours

Preparation time: 20 mins

Cooking time: 40 mins

Ingredients

  • 1 cup uncooked rajma [kidney beans; soak for 6 – 8 hours]
  • 1 cup uncooked rice [soak for 20 minutes]
  • 1 cup fresh corn [from cob] or sweet corn kernels
  • 1 large capsicum, chopped finely
  • 4 small bulbs of spring onion, sliced into rings
  • 1/3 cup greens of spring onion, chopped finely
  • 2 medium tomatoes
  • 1 large onion, chopped finely
  • ½ tsp red chilli powder
  • 2 – 3 garlic cloves, chopped finely
  • 2 dry red chillies, broken
  • 9 tbsp readymade salsa
  • 9 tbsp sour cream
  • Salt as per taste
  • 2 tbsp oil
Value per serving [¾ cup rajma and 1 cup rice]
Calories 310 kcal
Protein 11g
Fat 6g
Carbs 33g
Calcium 109mg
Fibre 3g
Iron 3mg

Preparation method

  1. Cook the rice in boiling water. Strain and spread on a plate to cool.
  2. Pressure-cook the rajma with 3 cups of water, dry red chillies, garlic and 1 tsp salt for 5 – 6 whistles.
  3. Pressure-cook the corn for 5 – 6 whistles. Strain and set aside.
  4. Blanch the tomatoes in boiling water for 5 minutes. Strain and cool. Peel the skins; chop finely.
  5. Heat 1 tbsp oil. Sauté onions for 2 minutes. Add the chili powder, ½ tsp salt and tomatoes. Sauté for 7 – 8 minutes, until mixture starts leaving the sides of the pan.
  6. Add cooked rajma, along with the water it was cooked in to the onion mixture. Cook for 3 minutes; add salt as per taste and water as required to achieve desired consistency. Keep aside.
  7. Heat 1 tbsp oil in another pan and sauté the capsicum for 1 minute. Add ½ tsp salt and sauté for another minute.
  8. Add the sliced spring onions; sauté for 1 minute.
  9. Add the spring onion greens along with the corn; sauté for 2 minutes.
  10. Add the cooked rice and mix well. Add salt as per taste.
  11. To serve [for one person], place 1 cup rice in a bowl and pour ¾ cup rajma over it. Top with 1½ tbsp sour cream and then 1½ tbsp salsa.

Complete your plate with a glass of spicy buttermilk.


This recipe was first published in the April 2013 issue of Complete Wellbeing.
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