Brown Rice and Bean Bowl

A Brown Rice and Bean Bowl is a hearty, customizable dish featuring cooked brown rice as a base, topped with a variety of beans, fresh vegetables, and often a flavorful sauce or dressing. Common ingredients include black beans, kidney beans, corn, avocado, tomatoes, and cilantro, with influences from Latin American and Southwestern cuisines. It's a staple in healthy eating circles and is often served as a balanced, satisfying meal.

🍽️ Nutrition at a glance

This bowl is typically high in complex carbohydrates and dietary fiber from the brown rice and beans, with a good amount of plant-based protein. It's low in saturated fat and provides key nutrients like iron, magnesium, folate, and B vitamins, with a rough calorie range of 400-600 per serving depending on toppings and portion sizes.

Nutrition breakdown

Calories	350 kcal
Protein	12 g
Carbs	60 g
Fat	6 g
Fiber	10 g
Sugar	3 g
Sodium	480 mg
Iron	3.5 mg
Magnesium	80 mg
Phosphorus	200 mg
Potassium	450 mg
Folate	120 mcg
Thiamin (B1)	0.3 mg
Niacin (B3)	2.5 mg
Zinc	2.0 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it reflects the ancient Mesoamerican tradition of combining grains and legumes to form a complete protein, a practice that predates modern nutrition science. Nutritionally, the fiber and protein pairing helps stabilize blood sugar and promotes long-lasting fullness, making it a favorite among athletes and vegetarians alike.