Charred Corn and Black Bean Bowl

Ingredients

• 1 can (15 oz) no-salt-added canned black beans, drained and rinsed
• 1 1/2 cups frozen corn kernels
• 1 medium avocado, sliced
• 2 tbsp extra-virgin olive oil
• 1/2 small red onion, finely diced
• 1 whole lime, juiced
• 1/4 cup fresh cilantro, chopped
• 3/4 tsp ground cumin
• 1 tsp chili powder
• 1 pouch (8.8 oz) cooked brown rice (microwave pouch)
• 3 tbsp raw pumpkin seeds
• 1/4 tsp fine sea salt

Instructions

1. Set a large skillet over high heat and let it get properly hot, about 2 minutes — a drop of water flicked in should skitter and vanish instantly. Add the frozen corn straight from the freezer in a single layer, with no oil at all.
2. Leave the corn completely undisturbed for 3 minutes. It will spit as the ice comes off; that is expected. When you finally stir, you want to see dark brown and black blistered spots on the kernels. Stir once and give it 2 minutes more.
3. Turn the heat to medium and push the corn to one side. Add the olive oil, the diced red onion, cumin, chili powder, and salt to the clear side and cook 1 minute, until the spices darken slightly and smell nutty.
4. Add the black beans and stir everything together. Cook 2 minutes, just long enough for the beans to heat through and take on the spice — they should stay whole, so stir gently rather than mashing.
5. Take the pan off the heat and stir in half the lime juice and half the cilantro. Tasting now matters: the lime should read as bright, not sour.
6. Microwave the brown rice pouch for 90 seconds and divide between two bowls. Top with the corn and bean mixture, then fan the avocado slices over one side.
7. Finish with the remaining lime juice, the rest of the cilantro, and the pumpkin seeds scattered over the top for crunch.

Nutrition (per serving)

Calories

745

Protein

23 g

Fat

36 g

Carbs

84 g