Gluten-free quinoa taco bowl with black beans and sweetcorn

Gluten-free quinoa taco bowl with black beans, avocado, sweetcorn and lime: a fresh, satisfying bowl with fibre, plant protein and lots of flavour.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 15 min
• Total time: 30 min
• Calories: 410 kcal per serving
• Protein: 16 g
• Fat: 10 g
• Carbs: 62 g

Ingredients

• 1/2 tin of black beans
• 1/2 ripe avocado
• 1 handful of cherry tomatoes
• 1 spring onion
• 1 tbsp lime juice
• 80g quinoa
• 3 tbsp sweetcorn
• Salt

Method

You’ll need: chopping board · knife · mixing bowl · sieve

1. Rinse the quinoa thoroughly in a sieve. Then cook it in water until soft and the grains have opened up slightly.
2. Rinse the black beans and sweetcorn and drain well. Halve the cherry tomatoes and slice the spring onion into fine rings.
3. Scoop the avocado flesh out of the skin and lightly mash it in a bowl with the lime juice and a pinch of salt. This keeps the mixture creamy and fresh.
4. Put the cooked quinoa in a bowl and arrange the black beans, sweetcorn, cherry tomatoes and spring onion on top. Spoon the avocado over it or serve it alongside.
5. Gently toss everything together or leave it in layers, and season with a little more lime juice and salt if needed.
6. Serve straight away and, if you like, finish the bowl at the table with fresh lime.

Good to know

A bowl like this is just right for me when I want something fresh and easy that's still satisfying. It tastes lively and creamy, and a little like summer.

Swaps

Quinoa → cauliflower rice (fewer carbs) Sweetcorn → finely diced cucumber (fresher, less sugar) Black beans → chickpeas (slightly nuttier, also contain fibre) Avocado → olives (savoury, mainly unsaturated fats, no seed oils)

Allergens

The bowl contains none of the major allergens such as milk, egg or nuts; if you have a sensitive gut, beans and spring onion can cause wind. The texture suits children well, and during pregnancy it's important that the ingredients are fresh and well washed.

Frequently asked questions

What nutrients do black beans contain?

Black beans provide fibre, plant protein, folate, magnesium and iron. If they agree with you, they make a hearty base for a satisfying bowl.

What does avocado bring to this bowl?

Avocado mainly contains monounsaturated fats, plus potassium, folate and a little vitamin E. It also makes the bowl creamier without needing any extra fat.

What do tomatoes and lime contain?

Tomatoes contain vitamin C and the carotenoid lycopene. Lime juice also provides vitamin C and adds acidity, which makes the flavour of the bowl clearer.

Can sweetcorn be an issue for a sensitive stomach?

Yes, for some people sweetcorn together with beans can sit a little heavily. It varies from person to person and often depends on the amount, how well you chew and how well you tolerate it in general.

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