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–+ servings
a corn and pinto bean brown rice bowl next to a blue napkin and fork

Corn and Pinto Bean Brown Rice Bown

This hearty and wholesome bowl is packed with plant-based goodness! Featuring fluffy brown rice, seasoned pinto beans, sweet corn, and fresh toppings, it’s a satisfying meal that’s 100% vegan and gluten-free. Perfect for meal prep, lunch, or a quick dinner.
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Prep Time 15 minutes
Cook Time 10 minutes
Soak Time 8 hours
Total Time 8 hours 25 minutes
Servings: 4
Course: Main Course
Ingredients Equipment Method Notes

Ingredients
  

  • 2 eats corn
  • 1 2/3 cup cooked pinto beans drained
  • 3 medium green onions sliced
  • 2 medium avocado sliced
  • 1 medium red bell pepper thinly sliced
  • 1 tbsp olive oil
  • 1/2 tsp ground cumin
  • 1 tsp ground coriander
  • 1 tsp lime zest
  • 1 clove garlic minced
  • 1/2 tsp salt
  • 4 cups cooked long-grain brown rice
  • 1 cup raw sunflower seeds soaked 8 hours
  • 4 tbsp olive oil
  • 2 tbsp lime juice
  • 1/2 cup canned chipotle in adobo
  • 1/2 cup water and more as needed
  • 2 tsp brown sugar or maple syrup
  • 2 cloves garlic peeled and lightly crushed
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 1 1/2 tsp smoked paprika
  • 1 tsp salt more as needed

Equipment

  • blender
  • knife

Method
 

Prep the dressing:
  1. Rinse the sunflower seeds and soak in water in the fridge for 8 hours or overnight. Once soaked, rinse several times (this will help remove some of skin on the seeds).
  2. Combine drained sunflower seeds with lime juice, 4 tbsp/60ml olive oil, and 1/2 cup/120ml fresh water in a blender.
  3. Puree on high speed until very smooth.
  4. Add in chipotles, brown sugar, garlic, 2 tsp/4g cumin, 2 tsp/4g coriander, 1 1/2 tsp/3g smoked paprika, and 1 tsp/6g salt.
  5. Puree until smooth. Add more water to reach desired consistency.
  6. Dressing can be made and stored for up to 1 week in the fridge. For an even creamier dressing, add oat or soy milk in place of ½ cup/120ml water.
  7. Left thick, dressing can be used as a dip for vegetables and chips (or even taquitos) or a spread in sandwiches and wraps. Thin with water to drizzle on salads and grain bowls, fajitas, or other proteins.
Rice bowl:
  1. Remove the kernels from the corn cobs. Thinly slice the green onions and separate into dark green portions (reserve for garnish) and white and light green portions. Mince 1 clove garlic.
  2. In a large pan, heat 1 tbsp/15ml olive oil over medium-high.
  3. Once hot, add corn, beans, and white and light green portions of the green onions. Cook for 1 minute, stirring to distribute the heat for a quick sear.
  4. Add 1/2 tsp/1g cumin, minced garlic, 1 tsp/2g coriander, 1 tsp/2g lime zest, and 1/2 tsp/3g salt.
  5. Cook for 7 minutes, stirring regularly, until the beans are heated and the corn is fully cooked.
  6. Wash and slice the bell pepper into thin strips. Slice the avocado.
Assemble:
  1. For each bowl, top 1 cup/125g cooked brown rice with a quarter of the bean and corn mixture, a quarter of the sliced bell pepper, and 1/2 an avocado.
  2. Drizzle 2-3 tbsp/30-45ml dressing over the top and garnish with dark portion of reserved green onions.
  3. For best flavour, serve while rice and corn mixture are still warm.
  4. To prepare in advance, portion out the rice and corn mixture in their own container to be reheated. Have sliced red pepper and green onions on the side. Avoid cutting avocado until ready to eat. For easier transport, have half a cut avocado sliced, but still in the peel and tightly wrap it in plastic wrap. It will go slightly brown, but not as much as if left open.
  5. Rice and corn mixture can be stored for up to 3 days in the fridge.

Notes

Texture/taste Notes: A healthy and hearty brown rice bowl with lightly seasoned corn and pinto beans along side refreshing sweet peppers and avocado, all topped with a creamy chipotle sauce. The easy grain bowl with lots of fiber and a complete complement of protein is great for meal prep or lunches (recipe serves 4). The creamy dressing is nut free, based on more wallet friendly raw sunflower seeds with spicy and smoky canned chipotles in adobo and other spices. A thick sauce that can be thinned into a dressing or used as a dip for all kinds of foods.
 
Corn: Frozen and defrosted corn can be substituted for the fresh corn.

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