Microwave Rice and Black Beans
A vegan budget lunch that comes together entirely in the microwave. Seasoned rice and beans with corn and spices — no kitchen required.
PROTEIN 12g
CALORIES 340
P:E RATIO 3.5
TIME 10m
YIELD 4
P:E 3.5
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
4 cups cooked white rice CARB BASE
2 cans black beans, drained and rinsed HIGH FIBER
1 cup frozen corn PRODUCE
1 tsp cumin FLAVOR
1/2 tsp chili powder FLAVOR
1/2 tsp garlic powder FLAVOR
Salt to taste FLAVOR
Hot sauce for serving FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate assembled containers for up to 5 days.
- Batching: Batch cook a big pot of rice on Sunday for the week.
- Reheat: Microwave 3-4 minutes, stirring halfway through.
EXECUTION STEPS
01
HIGH HEAT SEAR
Divide cooked rice among 4 microwave-safe containers.
02
THE ASSEMBLY
Top each with black beans and frozen corn.
03
VEGGIE STEAM-SAUTÉ
Sprinkle cumin, chili powder, garlic powder, and salt over each.
04
HIGH HEAT SEAR
When ready to eat: microwave 3-4 minutes until heated through.
05
STEP 5
Stir, add hot sauce, and enjoy.