Meals · High Protein
Chipotle Black Bean Quinoa Bowls with Avocado Crema (30g Protein)
These Chipotle Black Bean Quinoa Bowls deliver approximately 30 grams of protein and 604 calories per serving. Hearty black beans, slow-simmered with chipotle and tomatoes, are served over fluffy quinoa and topped with a creamy, tangy avocado crema, creating a balanced and flavorful meal.
Nutrition per serving
- Protein
- 30 g
- Calories
- 604
- Carbs
- 92 g
- Fat
- 16 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 2/3 cup Quinoa — dry
- 1 cup Vegetable broth — for quinoa
- 1/4 tsp Salt — for quinoa
- 1 tbsp Olive oil
- 1/2 small Yellow onion — diced
- 2 cloves Garlic — minced
- 1/2 Red bell pepper — diced
- 2 15-ounce cans Canned black beans — rinsed and drained
- 1/2 14.5-ounce can Canned diced tomatoes — undrained
- 1-2 tsp Chipotle in adobo — minced, from 1 pepper
- 1 tsp Cumin
- 1/2 tsp Chili powder
- 1/4 cup Vegetable broth — for black beans
- 2 tbsp Lime juice — divided
- 1/2 tsp Salt — for black beans
- 1/4 tsp Black pepper
- 1/2 Avocado — ripe
- 1/4 cup Plain Greek yogurt
- 2 tbsp Cilantro — chopped, for crema
- 1-2 tbsp Water — for thinning crema
- pinch Salt — for crema
- 1 tbsp Fresh cilantro — chopped, for garnish
Steps
- Cook the Quinoa: In a small saucepan, combine 1/2 cup dry quinoa, 1 cup vegetable broth, and 1/4 tsp salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all liquid is absorbed and quinoa is fluffy. Remove from heat and let stand, covered, for 5 minutes, then fluff with a fork.
- Sauté Aromatics: While the quinoa cooks, heat 1 tbsp olive oil in a large skillet or pot over medium heat. Add the diced yellow onion and red bell pepper and cook for 5-7 minutes, until softened. Add the minced garlic and cook for another minute until fragrant.
- Simmer Black Beans: Stir in the rinsed and drained black beans, undrained diced tomatoes, minced chipotle in adobo, cumin, chili powder, 1/4 cup vegetable broth, 1 tbsp lime juice, 1/2 tsp salt, and 1/4 tsp black pepper. Bring to a gentle simmer, then reduce heat to low, cover, and cook for 10-15 minutes, allowing the flavors to meld.
- Prepare Avocado Crema: While the beans simmer, combine the 1/2 ripe avocado, 1/4 cup plain Greek yogurt, 1 tbsp lime juice, 2 tbsp chopped cilantro, and a pinch of salt in a small food processor or blender. Blend until smooth, adding 1-2 tbsp of water as needed to reach a creamy, pourable consistency.
- Assemble Bowls: Divide the cooked quinoa between two bowls. Spoon the chipotle black bean mixture over the quinoa. Drizzle generously with the avocado crema. Garnish with fresh chopped cilantro, if desired, and serve immediately.
Why This Works
This vegetarian bowl delivers 39g protein by combining quinoa and black beans. Together they form a complete protein with all nine essential amino acids. Neither alone is complete, but the amino acids they lack are found in the other. The Greek yogurt in the avocado crema adds another protein boost.
Complete Protein Pairing
Quinoa provides lysine (which beans lack) while beans provide methionine (which quinoa lacks). You don't need to eat them in the same meal. Just the same day. But combining them makes meal planning easier. This principle applies to all grain + legume combinations (rice + beans, hummus + pita).
Make It Your Own
Add grilled chicken or shrimp for more protein. Use farro or brown rice instead of quinoa. Top with pickled jalapeños, cotija cheese, or hot sauce. The bean mixture and quinoa meal prep well for 3-4 days. Make the crema fresh.
Sources Research-Backed
Frequently Asked Questions
Can I freeze chipotle black bean quinoa bowls?
Partially. Freeze the black bean mixture and quinoa together for up to 3 months. Do not freeze the avocado crema. It separates and browns. Thaw overnight and reheat at 350°F for 10-15 minutes. Make fresh crema when serving.
Is this quinoa bowl vegan?
Almost. The avocado crema uses Greek yogurt, which is dairy. For a vegan version, substitute with cashew cream or coconut yogurt. The black beans and quinoa base are fully plant-based and provide complete protein together.
Are chipotle black bean quinoa bowls gluten-free?
Yes. Quinoa, black beans, avocado, and all spices in this recipe are naturally gluten-free. Verify your vegetable broth brand. Some contain wheat-based ingredients. Use certified gluten-free broth if you have celiac disease.
Can I double this recipe for meal prep?
Yes. Use a larger pot for the beans and cook quinoa in batches. The bean mixture and quinoa keep refrigerated for 4 days. Store components separately and assemble bowls fresh. Make avocado crema day-of to prevent browning.
