方便饭碗

这款简单的米饭碗在闪光灯中携带!这款快餐明星黑豆和蔬菜与Zingy Cilantro石灰牧场酱。

米饭bowl

每次我们问读者想要什么,我们都会得到类似的答案。快速简单的晚餐食谱!基本上,你不在乎它有多基本。你只需要简单、健康的想法就能让食物摆上餐桌。所以这里有一个文件在晚餐时间的基础:万博手机客户端这个方便饭碗!!这30分钟的晚餐具有这些easy black beans, a trick to make a bland can of beans taste amazing in 5 minutes. Pair it with rice and colorful veggies. The kicker? A zingycilantro lime ranch你想在里面洗澡。这是如此美味和容易,我们知道我们必须分享(我们只是inhaled他们)。

How to make rice: our favorite methods

饭碗上最长的准备时间是煮饭。所以先开始吧!你想用哪种大米都行。我们喜欢在炉子上煮米饭,但压力锅也能使它迅速工作。你也可以提前做米饭,在食用前再加热(说明如下)。以下是我们最喜欢的米饭烹饪方法:

容易米饭

The star: 5-minute easy black beans!

The best part of this rice bowl, similar to a burrito bowl, is theeasy black beans! 这是一种只需几分钟烹饪就能带来浓郁风味的方法。一旦你把米饭煮好了,就把那些黑豆搅起来。以下是你需要的东西,可以在短时间内给这些豆子注入巨大的味道:

  • 罐装黑豆:你甚至不必冲洗它们!剩余的罐装液体制成奶油酱。
  • Fresh garlic:鲜蒜切碎,香扑鼻。
  • 孜然:最后再加一点孜然。

把它们放在平底锅里,只需3分钟,你就会惊讶于它的味道。你可以用这些豆子作为饭碗外许多不同食物的成分。

黑豆

如何做饭碗

一旦你有了米饭和豆子:是时候做一个饭碗了!我们在这里提供的蔬菜和酱汁只是一些想法。这是一个自由形式的概念,所以什么都可以!这里有一些蔬菜和组件的想法,你可以交换来做一个饭碗。这是一个像玉米煎饼碗,但你可以使用不同的口味和酱汁为不同的氛围。主要指导原则:最大化颜色、味道和质地的对比度!

  • Make the rice.See above.
  • Make the protein.You can of course use any type of protein you like: beans, tofu, tempeh, chicken, shrimp: you name it! This bowl would be great with香菜石灰虾我也是。
  • 准备蔬菜。Use lots of colorful raw veggies. Some favorites are avocado and cherry tomatoes. We like to add corn for sweetness and red onion for a savory crunch. Other ideas: bell peppers, leafy greens like spinach or mixed greens, orroasted sweet potatoes,
  • 添加酱汁。用一种健康的酱汁把它放在一起:下面是一些想法!

5 different sauce variations (with vegan options!)

是什么让米饭?The sauce. 这个饭碗覆盖着一个奶油状的,有锌味的香菜酸橙农场,把它盖在上面!你会喜欢这种美味的酱汁的,但是我们还有很多其他的选择。如果您正在寻找素食主义者的变体,请查看以下列表:

香菜lime sauce

白米与糙米

Which type of rice is best for a rice bowl? Is it better to eatbrown rice? 以下是为这个饭碗制作任何一个品种的好处:

  • White rice is quick to cook总共需要20分钟。这manbetx体育网址是伟大的,当你在一个时间紧迫!
  • 糙米含有更多的维生素、矿物质和纤维than white rice. 1 cup cooked white rice has 0.6 grams fiber, but 1 cup cookedbrown ricehas 3.2 grams of fiber, 13% of your daily need. (资源) It’s also less processed so has more nutrients. It does take longer to cook, but use our quick method above to cook it in 35 minutes.

捷径:事先做好饭,再加热!

Make this rice bowl even quicker by making the rice in advance. Refrigerate it until you’re ready to serve. You may have noticed that when you refrigerate rice, it gets very dry. Here’s a trick for how to reheat rice so that it’s perfectly moist:

  • 把冷米饭放在炉子上的平底锅里。
  • 加一点水。
  • Heat the rice until it’s warmed through: the water will steam and absorb into the rice.
米饭bowl
饭碗里的成分:米饭、蛋白质、蔬菜和酱汁

黑豆营养

You can make this rice bowl with a variety of different protein options. But here’s a plug for using black beans! Here’s why black beans are such a plant-based powerhouse (source):

  • Excellent source of protein.1杯has 15 grams of protein, about 30% of your daily protein needs.
  • 极好的纤维来源。一杯也含有15克纤维,约占你每日摄入量的50%。manbetx体育网址
  • 黑豆的血糖指数较低compared to many other high-carbohydrate foods, meaning they cause a smaller rise in blood sugar after a meal. In fact, some studies have even shown beans eaten with rice can reduce a rise in blood sugar vs when people eat rice alone.

这个饭碗配方是......

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米饭bowl

方便饭碗


1 Star 2 Stars 3星 4星 5颗星 (7平均票数:5.00(共5个)

  • 作者:manbetx体育网址
  • Prep Time:10分钟
  • 烹饪时间:20 minutes
  • Total Time:30分钟
  • 产量:41x
  • 饮食:素食主义者

说明

这款简单的米饭碗在闪光灯中携带!这款快餐明星黑豆和蔬菜与Zingy Cilantro石灰牧场酱。


规模

Ingredients

对于黑豆*

  • 2大蒜丁香
  • 215-ounce cans black beans, drained but not rinsed
  • 2汤匙olive oil
  • 1/2茶匙孜然
  • sc1茶匙犹太盐

For the rice bowl


说明

  1. Cook the rice, according toHow to Cook Rice
  2. Cook the black beans:Mince the garlic。In a medium saucepan, heat the olive oil over medium heat. Add the garlic and sauté for 30 seconds to 1 minute until fragrant but not yet browned. Add the beans (drained but not rinsed), cumin,犹太盐,和several grinds of black pepper. Cook 2 minutes until warmed through. Taste and add additional salt if desired.
  3. Make the Cilantro Lime Sauce (or Chipotle Sauce).
  4. Slice the tomatoes一分为二。把鳄梨切成薄片。Defrost the corn. Thinly切片红洋葱
  5. 服务,大米在船头l and top with black beans and vegetables. Drizzle with the sauce and top with torn cilantro.

笔记

*If you’re cooking for 1 or 2, make half this recipe and cook 1 cup dry rice.

  • Category:主菜
  • 方法:Stovetop
  • 美食:墨西哥人的灵感

关键词:米饭,饭碗

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manbetx体育网址关于作者

manbetx体育网址

烹饪作者和作家

Sonja Overhiser是作者Pretty Simple Cooking,被评为2018年度最佳健康食谱之一。她是食物播客Small Bites的主持人,也是食物博客the food blog A Course Cooks的创始人。Sonja是《今日秀》的主打节目,旨在激发冒险饮食的灵感,让世界变得更美好,一次只吃一manbetx体育网址口。

manbetx体育网址

食谱Author and photographer

亚历克斯过度解答is an acclaimed food photographer and author based in Indianapolis. He’s host of the food podcast Small Bites and founder of the recipe website A Couple Cooks. Featured from the TODAY Show to Bon Appetit, Alex is author of Pretty Simple Cooking, named one of the best vegetarian cookbooks by Epicurious.

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