“EAT THE RAINBOW” BURRITO BOWL

EAT THE RAINBOW BURRITO BOWL

Why eat the rainbow? Your gut thrives on plant-diversity, fibre and different colours mean different polyphenols, natural compounds found in colourful plant foods. They act like prebiotics too, helping your good bacteria flourish.
So when in doubt? Eat the rainbow, because the more colour and fibre you get in, the happier your gut microbiome will be.

Makes 2-3 bowls
Total Time: 30 min

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INGREDIENTS

• 1/2 cup brown rice

• handful of nachos chips

• optional feta for topping

FOR THE SHREDDED TOFU

• 1 block extra firm tofu

• 2 tbsp soy sauce (sodium-reduced if possible)

• 1 tsp smoked paprika

• 1 tsp garlic powder

• pinch of salt & pepper

• 1 tbsp oil

• 1 tsp harissa

FOR THE GUACAMOLE

• 1 ripe avocado

• 1 tbsp nutritional yeast

• pinch of garlic powder

• drizzle of extra virgin olive oil

• squeeze of lime juice

• pinch of salt & pepper

FOR THE CORN AND TOMATO SALSA

• 1/2 can corn, drained & rinsed

• handful of cherry tomatoes

• 1/2 lime’s juice

• pinch of salt & pepper

• few leaves of fresh coriander

• 1 spring onion

  
  FOR THE BLACK BEANS

• 1 can black beans, drained & rinsed

• 1 tsp smoked paprika

• 1 tsp garlic powder

• 1-2 tsp harissa paste

METHOD

1. Cook the brown rice according to package instructions. Tip: add a pinch of vegetable broth powder to the cooking water for extra flavour.

2. Prepare the tofu: using a cheese grater, grate the tofu into a large bowl. Add the remaining ingredients and mix well.

   • Air fryer: Cook at 180°C for 15-20 minutes, until crispy and golden

   • Oven: spread on a parhment-lined baking tray and bake at 180°C for 15-20 minutes.

3. Cook the beans: over a medium heat, fry the beans with the additional ingredients for 5-10 minutes.

4. Make the guacamole: in a bowl, mash the avocado. Add lime juice, salt, pepper, nutritional yeast and garlic powder. Mix well and set aside.

5. Make the salsa: slice the cherry tomatoes into quarters. Finely chop the spring onion and coriander. Add everything to a bowl with the corn and squeeze over lime juice, and season with salt and pepper.

6. Assemble the bowls: divide the rice between bowls. Top with tofu, beans, tomato corn salsa, guacamole, and a handful of nacho chips. Sprinkle with feta cheese, if using.

• NUTRITIONAL INFO

  Per Bowl (if you divide into 2 bowls)
  incl. optional feta

  • Calories: ~790 kcal

  • Protein: ~35.8g

  • Carbohydrates: ~70.4g

  • Fat: ~43.8g
    Saturated fat: ~8g
    Monounsaturated Fat: ~21.7g
    Polyunsaturated Fat: ~11g

  • Fibre: ~21.3g

  • Iron: ~10mg

  • Folate: ~90–120 mcg

  • Magnesium: ~250mg

  • Zinc: 6.65mg

  • Calcium: 609mg

  All values are an estimate.

These recipes are provided for inspiration. They are not prescriptive meal plans or serve as medical advice. We encourage you to listen to your body, honour your hunger and fullness, and adapt meals to suit your individual needs and preferences.