Black Bean & Corn Protein Bowls: 15 minutes, makes 2 servings

The heat has been brutal this summer. Tampa reached a record high of 100° last week, and the constant hum of air conditioners confirms it. So you would be correct to assume that my oven is not in use. I have been relying on the air fryer and cool raw salads to keep me fueled this month. I reached for pantry staples this time, as I don’t want to visit the store constantly for fresh produce, and I like the convenience canned goods can bring to putting together a quick meal.

This protein bowl does all those things. The combination of beans, corn, protein, and some healthy add in’s create a well-rounded meal that provides sustained energy and keeps you feeling full and satisfied. The black beans (or any legumes really), are nutritional powerhouses. They are an exceptional source of dietary fiber, which aids in digestion, promotes regularity, slows down sugar absorption. They are also a great source of plant-based protein. While often viewed as a starchy vegetable, corn brings its own set of health benefits, like fiber, anitoxidants, and B vitamins. You add even more benefits with your choice of add-on’s. I highly recommend adding avocado (if you like the green mushy fruit) provides healthy fats, fiber, and potassium. You can swap out sour cream for Greek yogurt, to add even more protein to this dish.

Ingredients:

• 1 (15-oz) can black beans, rinsed and drained
• 1 (15-oz) can corn, drained
• 1/2 cup salsa (your favorite kind)
• 1/4 cup chopped red onion
• 1/4 cup chopped fresh cilantro (or parsley)
• 4 oz pre-cooked chicken sausage, thinly sliced (OR 1 (15-oz) can chickpeas, rinsed & drained OR 1 cup crumbled firm tofu, pressed lightly)
• 1 tbsp olive oil (if sautéing protein)
• 1/2 tsp cumin (optional, for the beans/protein)
• Optional toppings: Sliced avocado, plain Greek yogurt or sour cream, lime wedges

Instructions:

1. Prepare Base Bowl: In a large mixing bowl, combine the rinsed black beans, drained corn, salsa, chopped red onion, and fresh cilantro. Stir well.
2. Cook Protein (5 minutes):
   • For Chickpeas/Tofu: Heat 1 tbsp olive oil in a small skillet over medium-high heat. Add rinsed chickpeas or crumbled tofu. Cook, stirring occasionally, for about 5 minutes until slightly browned and heated through. Season with 1/2 tsp cumin (if using).
   • For Chicken Sausage: Heat 1 tbsp olive oil in a small skillet over medium heat. Add sliced chicken sausage and cook for 3-5 minutes until heated through and lightly browned.
3. Combine & Serve: Add the cooked protein (chickpeas, tofu, or sausage) to the black bean and corn mixture. Stir gently to combine.
4. Garnish: Divide into bowls and top with desired optional garnishes like sliced avocado, a dollop of Greek yogurt, and a squeeze of fresh lime juice.