Description
Master this easy meal prep solution! Quinoa absorbs rich veggie broth while black beans and corn sizzle with bold taco spice in a skillet. Excellent macros and full guide provided.
Ingredients
Scale
- 1 cup dry Quinoa
- 2 cups Vegetable Broth (or water)
- 1 (15 oz) can Black Beans, rinsed and drained
- 1 cup frozen Sweet Corn
- 2 tablespoons Taco Seasoning Mix
- 1 cup low-sugar Salsa
- 1/2 cup Plain Greek Yogurt (for high protein topping)
- 1 large Avocado, diced (for serving)
Instructions
- Step 1: Prepare the Quinoa Base. Combine the dry quinoa and vegetable broth in a medium saucepan. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes until all liquid is absorbed. Fluff with a fork.
- Step 2: Create the Taco Filling. While the quinoa cooks, heat a large skillet over medium heat. Add the rinsed black beans, corn, and taco seasoning mix. Stir well to coat the vegetables evenly.
- Step 3: Simmer and Thicken. Add 1/4 cup of the salsa to the bean mixture. Simmer uncovered for 5-7 minutes, stirring occasionally, until the flavors have melded and the mixture has slightly thickened. Remove from heat.
- Step 4: Assemble the Bowls. Divide the cooked quinoa evenly among 4 individual meal prep containers. Top the quinoa with equal portions of the seasoned black bean and corn mixture.
- Step 5: Prepare Toppings for Storage. Add 1/4 cup of the remaining salsa directly over the bean mixture in each container. Store the Greek yogurt and diced avocado separately to maintain freshness, adding them just before serving or heating. Refrigerate for up to 4 days.
Notes
- Always store the Greek yogurt and diced avocado separately, preferably in small condiment cups within the container, to prevent the avocado from browning and the yogurt from becoming watery when chilled alongside the main mixture.
- When reheating, microwave the bowls uncovered on 70% power for 90-120 seconds; this gentler setting prevents the quinoa base from drying out while ensuring the filling is warmed through evenly.
- Elevate the creamy texture and protein punch by stirring a splash of lime juice and a pinch of salt into your serving of Greek yogurt before dolloping it onto the warm filling, mimicking a fresh, tangy sour cream.
- For a deeper, integrated flavor in the final bowl, add a half teaspoon of the taco seasoning directly into the quinoa and broth mixture before you start the simmering process.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 high protein bowl (approx. 1.5 cups)
- Calories: 360
- Sodium: 360mg
- Fat: 6.8g
- Saturated Fat: 1.0g
- Trans Fat: 0g
- Protein: 5g