This is a tasty and healthy meal prep for lunch! As with all of my recipes, it’s gluten free, dairy free, and plant based. The corn is made into a cheesy mix with cilantro and onion and packs a yummy flavor punch in this bowl. This is an easy meal to make that will keep you fed all week long – perfect for grabbing and running to work or school. The bowl can also be had for dinner, but you’ll want to cut down on the ingredients unless you are serving 10 people! Try this and it will become one of your go-to meal preps for spring and summer – tasty, filling, and simple.
Meal Prep Friendly
This bowl is meant to be meal prepped and makes ten servings per recipe – the perfect amount for you and your significant other or friend. If you’re making this for just yourself, simply halve all of the ingredients. If you’re looking to have this for dinner, you may want to cut back on the ingredients even more unless you’re wanting to have leftovers.
What Equipment Do I Need?
- Large Mixing Bowl
- Large Fry Pan
- Can Opener
- High Speed Blender or Food Processor
- Measuring Cups & Spoons
- Cutting Board & Knife
- Large Pot
Ingredients
”Cheesy” Corn
- Frozen Corn
- Red Onion
- Cilantro
- Raw Cashews
- Garlic Powder
- Onion Powder
- Dijon Mustard
- Nutritional Yeast
- Lemon Juice
- Water
- Sriracha
Bowl
- Gluten Free Quinoa
- Canned Black Beans
- Kale
- Avocados
Substitutions
- Sriracha – You can use whichever hot sauce you prefer.
- Cilantro – Dried cilantro works as well.
- Quinoa – You can also use rice – it just has less protein than quinoa.
Recipe Tips
- If you buy pre-chopped kale, you may want to rip it into smaller shreds to make it easier to eat. If you bought a head of kale, chop it up into small enough pieces that it’s easier to eat.
- If you’re shorter on time, you could buy the microwaveable quinoa and use canned corn instead of frozen.
Recipe
Corn & Black Bean Bowl
Ingredients
"Cheesy" Corn
- 32 oz frozen corn
- 9 oz raw cashews
- 1 tsp garlic powder
- 1 tsp onion powder
- 2 tbsp dijon mustard
- 1/4 cup nutritional yeast
- 2 tbsp lemon juice
- 1 cup water
- 1-2 tbsp sriracha
- 1 red onion
- 1 bunch of cilantro
Bowl
- 3 1/2 cups dry gluten free quinoa
- 3 29 oz cans of black beans
- 4 cups chopped kale
- 5 avocados
Instructions
- Soak the cashews in hot water for thirty minutes.
- Cook the quinoa according to package directions.
- Cook the corn in a fry pan on medium heat with extra virgin olive oil until some of the corn is charred on some sides and it's thoroughly defrosted.
- Put the cooked corn in a large mixing bowl.
- Dice the red onion and add it to the bowl with the corn.
- Rinse, remove the cilantro leaves from the stems, and chop them. Add them to the bowl with the corn and red onion.
- Once the cashews have soaked for long enough, add them to a high speed blender or food processor along with the garlic and onion powder, dijon mustard, nutritional yeast, lemon juice, water, and sriracha. Blend until smooth.
- Pour the cashew cheese over the corn mix and stir well.
- For each can of black beans, open, drain, and rinse the beans.
- Massage the kale with 2 tbsp of extra virgin olive oil in a large bowl.
- To make a bowl, portion out a cup of quinoa, 2/3 cup black beans, 2/3 cup corn mixture, a large handful of kale, and top with 1/2 sliced avocado. Continue to do this until you have 10 bowls.
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