Quinoa Bean Burrito Bowl with Avocado Dressing
This burrito bowl with avocado dressing makes for a healthy, satisfying, and refreshing meal that can be made-ahead for a quick and easy lunch option.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- Mg Rich
- Senior Friendly
- Vegetarian
Servings:
Why Diabetes Friendly?
- Low glycemic load: Quinoa and black beans have a low glycemic index, making them excellent choices for managing blood sugar levels.
- Rich in nutrients: The combination of quinoa, beans, avocado, and various vegetables provides a rich array of nutrients including fiber, protein, healthy fats, vitamins, and minerals, all of which are important for overall health and managing diabetes.
- Healthy fats: The use of avocado and olive oil in the dressing contributes monounsaturated fats, which are beneficial for heart health.
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Equipment
- Food processor or blender
Ingredients
Dressing (makes 1 cup)
- Greek yogurt ½ cup
- garlic (peeled) 1 clove
- lime (juiced) 1
- cilantro ¼ cup
- jalapeno (chopped) 1 tbsp
- avocado (ripe) ½
- salt ¼ tsp
- pepper ¼ tsp
Burrito Bowl
- quinoa (cooked) 1 ½ cups
- black beans (canned, rinsed & drained) ½ cup
- corn (canned, no salt added) ½ cup
- cherry tomato (halved) 1 cup
- red onion (diced) 2 tbsp
- cheddar cheese (shredded) 3 tbsp
- avocado (sliced) ½
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Cooking Tips
- Quinoa cooking tip: For fluffier quinoa, use a ratio of about 1.75 cups water to 1 cup quinoa, bring it to a boil, and then simmer covered for 15-20 minutes until the water is absorbed.
- Enhancing flavours: Let the bean and corn mixture marinate with some of the avocado dressing for an hour before assembling the bowls to enhance the flavours.
- Additional protein: For an extra protein boost, consider adding grilled chicken, tofu, or a boiled egg to the bowl.
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Instructions
- Prepare avocado dressing by adding to a food processor or blender the Greek yogurt, garlic, lime juice, cilantro, jalapeno, avocado, salt, and pepper. Blend until ingredients are well combined and creamy. If you wish to have a thinner sauce you can add water by the tablespoon and continue blending until you reach your desired consistency.½ cup Greek yogurt, 1 clove garlic, 1 lime, ¼ cup cilantro, 1 tbsp jalapeno, ½ avocado, ¼ tsp salt, ¼ tsp pepper
- Toss the black beans, corn, and red onion together until well combined.½ cup black beans, ½ cup corn, 2 tbsp red onion
- To a serving bowl, begin to assemble the quinoa bean bowl by layering ½ cup of cooked quinoa, ⅓ cup of bean & corn mix, ⅓ cup of cherry tomatoes, and a tablespoon of cheese. Garnish with avocado slices.1 ½ cups quinoa , 1 cup cherry tomato, 3 tbsp cheddar cheese, ½ avocado
- Drizzle ⅓ cup of dressing on top of the quinoa bowl. Option to top with more chopped cilantro, jalapeño, or an extra squeeze of lime juice. Serve and enjoy!
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FAQ
- Can I make the avocado dressing in advance?
Yes, you can prepare the avocado dressing ahead of time. Store it in an airtight container in the refrigerator for up to 2 days. The lime juice in the dressing will help prevent the avocado from browning. - How can I make this recipe vegan?
To make this recipe vegan, substitute the Greek yogurt and cheddar cheese with vegan alternatives such as cashew-based yogurt and vegan cheese. - Are there any other vegetables I can add to this bowl?
Absolutely, feel free to include other vegetables like bell peppers, shredded lettuce, or cucumber for additional crunch and nutrition. - What can I use instead of quinoa if I don't have it?
If quinoa is not available, brown rice or farro can be excellent substitutes. Both provide similar texture and are also good for maintaining stable blood sugar levels.
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Nutrition
Per serving
Calories: 377.5kcal
Carbohydrates: 42.6g
Fiber: 10.9g
Sugar: 5.3g
Fat: 17.5g
Saturated Fat: 4.7g
Trans Fat: 0.003g
Protein: 16.5g
Nutrition Facts
Quinoa Bean Burrito Bowl with Avocado Dressing
Serving Size
1.75 cups
Amount per Serving
Calories
377.5
% Daily Value*
Fat
17.5
g
27
%
Saturated Fat
4.7
g
29
%
Trans Fat
0.003
g
Cholesterol
16.7
mg
6
%
Sodium
322.3
mg
14
%
Potassium
843.9
mg
24
%
Carbohydrates
42.6
g
14
%
Fiber
10.9
g
45
%
Sugar
5.3
g
6
%
Protein
16.5
g
33
%
Vitamin C
26.5
mg
32
%
Vitamin D
0.1
µg
1
%
Calcium
186.5
mg
19
%
Iron
2.9
mg
16
%
Magnesium
119.9
mg
30
%
Zinc
2.7
mg
18
%
* Percent Daily Values are based on a 2000 calorie diet.
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