Easy and nutritious Burrito Bowl

In some ways this is the antithesis of a one pot meal. There is lots of variety within the bowl, but minimal mixing of foods.

This can feel more attractive when our appetite is low, and it can sometimes be more appealing to neurodivergent clients who like to keep their foods separate, but still want to incorporate diversity and balance within their meal.

The bowl is based on rice and black beans. Everything else is optional and can be switched or left out according to taste.

The black bean mixture can be made ahead in bulk (and frozen if needed). This makes assembling the dish extremely easy.

Black beans are a great source of protein, as well as being high in key micronutrients for autoimmunity including iron, magnesium and folic acid. Butternut squash is fantastic for beta carotene, which the body converts to vitamin A, a nutrient often low in autoimmunity, especially for plant-based eaters. Vitamin A helps to promote immune tolerance and reduce inflammation in the gut.

The avocado contributes to a healthy fat intake, an area often missing in autoimmune nutrition. Cell membrane health is reliant on healthy fat intake and metabolism and is often a missing piece of the puzzle in autoimmunity. Avoid more than half an avocado per portion though due to its high histamine levels.

Recipe

Takes 25 mins, feeds two

Ingredients

1 onion, chopped finely

1 tin or jar black beans

2 tsp ground cumin

1 tsp paprika

2 tsp ground coriander

Rice 100g (any variety to taste)

1 butternut squash, diced

100ml stock

Salsa (bought or homemade by mixing tomatoes, lime juice, coriander, red onion)

1 avocado, sliced

Plant yoghurt (eg Soyade natural yoghurt) (optional)

20g chopped coriander

Method

Heat the oven to 200 degrees.

Dice the butternut squash, drizzle with olive oil and bake for 25 minutes, or until nicely browned, turning halfway

Chop and sauté the onion in a pan with a little olive oil for around 8 minutes, or until softened and glossy.

Rinse the rice and cook as per packet instructions. Once cooked keep warm in the pan with a lid.

Once the onions are cooked, add the spices and stir for one minute.

Rinse and drain the black beans and add to the spiced onions. Add around 100ml stock so that the mixture is a little wet. Use a masher to lightly mash the beans to a consistency you like. Gently simmer the mixture for a few minutes.

Once the butternut squash, black beans and rice are cooked, you can plate up.

Arrange the bowl in the way that you like, mixing the elements or keeping them separate: rice, black beans, butternut squash, salsa, avocado, plant yoghurt, chopped coriander.

If you’re looking for help with meals that will support your autoimmune condition, have a look at my online course, The Four Part Plan.