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Corn and Pinto Bean Brown Rice Bowl with Spicy Sunflower Seed Dressing Recipe

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3.8 from 48 reviews

This vibrant Corn and Pinto Brown Rice Bowl is a nutritious and flavorful meal, combining tender brown rice, seasoned pinto beans, fresh corn, and crisp vegetables, all topped with a creamy, smoky chipotle sunflower seed dressing. Perfect for a quick, wholesome lunch or dinner, this bowl is packed with plant-based protein, healthy fats, and bold spices that bring a satisfying depth to every bite.

Ingredients

Rice and Vegetable Mixture

  • 2 ears corn (about 300 g or 2 cups kernels, kernels removed)
  • 1 2/3 cups cooked pinto beans (280 g, drained)
  • 3 medium green onions (45 g, sliced)
  • 1 medium red bell pepper (130 g, thinly sliced)
  • 1 tablespoon olive oil (15 ml)
  • 1/2 teaspoon ground cumin (1 g)
  • 1 teaspoon ground coriander (2 g)
  • 1 teaspoon lime zest (2 g)
  • 1 clove garlic (5 g, minced)
  • 1/2 teaspoon salt (3 g)
  • 4 cups cooked long-grain brown rice (500 g)
  • 2 medium avocados (300 g, sliced)

Chipotle Sunflower Seed Dressing

  • 1 cup raw sunflower seeds (130 g, soaked 8 hours)
  • 4 tablespoons olive oil (60 ml)
  • 2 tablespoons lime juice (30 ml)
  • 1/2 cup canned chipotle in adobo (130 g)
  • 1/2 cup water (120 ml, plus more as needed)
  • 2 teaspoons brown sugar or maple syrup (9 g)
  • 2 cloves garlic (10 g, peeled and lightly crushed)
  • 2 teaspoons ground cumin (4 g)
  • 2 teaspoons ground coriander (4 g)
  • 1 1/2 teaspoons smoked paprika (3 g)
  • 1 teaspoon salt (6 g, more to taste)

Instructions

  1. Prep the dressing: Rinse the sunflower seeds and soak them in water in the fridge for 8 hours or overnight. After soaking, rinse several times to help remove some of the seed skins.
  2. Blend base for dressing: Combine the drained sunflower seeds with lime juice, 4 tablespoons olive oil, and 1/2 cup fresh water in a blender. Puree on high speed until very smooth for a creamy base.
  3. Add dressing flavors: Add the canned chipotles, brown sugar (or maple syrup), crushed garlic, cumin, coriander, smoked paprika, and salt to the blender. Puree again until smooth, adding more water if needed to achieve your desired consistency.
  4. Store dressing: Transfer the dressing to a container and refrigerate; it can be stored for up to one week. For a creamier dressing, substitute water with oat or soy milk. The dressing can also be thickened to be used as a dip or spread.
  5. Prepare vegetables and aromatics: Remove the kernels from the corn cobs. Thinly slice the green onions, separating the dark green tops for garnish and reserving the white and light green parts for cooking. Mince 1 clove of garlic.
  6. Sauté corn and beans: Heat 1 tablespoon olive oil in a large pan over medium-high heat. Once hot, add corn kernels, cooked pinto beans, and the white and light green parts of the green onions. Stir and cook for 1 minute to get a quick sear.
  7. Add spices: Sprinkle in ground cumin, minced garlic, ground coriander, lime zest, and salt. Cook for about 7 minutes, stirring regularly until the corn is fully cooked and beans are warmed through.
  8. Prepare fresh veggies: Wash and thinly slice the red bell pepper. Slice the avocados just before serving to avoid browning.
  9. Assemble bowls: To serve, place 1 cup (125 g) of cooked brown rice into each bowl. Top with a quarter of the corn and bean mixture, a quarter of the sliced bell pepper, and half an avocado.
  10. Add dressing and garnish: Drizzle 2-3 tablespoons (30-45 ml) of the chipotle sunflower seed dressing over each bowl. Garnish with the reserved dark green parts of the sliced green onions.
  11. Serve: Serve immediately while the rice and corn mixture are still warm for the best flavor experience.
  12. Make ahead tips: You can prepare the rice and corn mixture ahead and store it in the fridge for up to 3 days. Keep sliced red pepper and green onion garnish separate. To store avocados, keep them uncut or cut half avocado sliced but wrapped tightly in plastic wrap to reduce browning.

Notes

  • Soaking sunflower seeds removes bitterness and improves blending texture.
  • Use oat or soy milk instead of water in dressing for creamier consistency.
  • Avocado browns quickly; slice just before serving or store wrapped tightly.
  • Dressing can be used as a dip or spread for added versatility.
  • This recipe yields 4 hearty servings, ideal for lunch or dinner.

Find it online: https://recipethrive.com/corn-and-pinto-bean-brown-rice-bowl-with-spicy-sunflower-seed-dressing-recipe/