Southwest Vegan Skillet Rice Bowl
There’s something deeply comforting about a one-skillet meal, especially one packed with bold flavors and nourishing ingredients. This Southwest Vegan Skillet Rice Bowl was inspired by the Southern “holy trinity” of celery, onion, and bell pepper—an essential aromatic base in many classic dishes. I wanted to bring that depth of flavor into a hearty, plant-based meal with a Southwest twist.
Light brown rice serves as the perfect foundation, while a vibrant mix of black beans, corn, and tomatoes adds richness and texture. A touch of taco seasoning and smoked paprika gives it a warm, smoky kick, and a little hot sauce ties everything together. Served over a bed of peppery arugula and topped with creamy avocado, this dish is as satisfying as it is wholesome.
Whether you’re meal-prepping for the week or craving a quick and nourishing dinner, this skillet rice bowl is an easy go-to. Plus, it’s completely customizable—add your favorite toppings or adjust the spice level to your liking. Enjoy!
Recipe: Southwest Vegan Skillet Rice Bowl (4 Servings)
Southwest Vegan Skillet Ingredients:
For the Rice:
1 ½ cups light brown rice
3 cups water (or according to your rice cooker instructions)
Pinch of salt
For the Skillet Mixture:
1 tablespoon olive oil (or any neutral oil)
1 medium onion, diced
3 cloves garlic, minced
2 celery stalks, peeled and diced
1 bell pepper (any color), diced
1 (14.5 oz) can diced tomatoes
1 cup corn kernels (fresh, frozen, or canned)
1 (15 oz) can black beans, drained and rinsed
1-2 tablespoons hot sauce (adjust to taste)
1 tablespoon taco seasoning
1 teaspoon smoked paprika
½ teaspoon salt (or to taste)
Optional: ¼ teaspoon black pepper
For Serving:
2 cups arugula
1 avocado, cubed
Lime wedges (optional, for garnish)
Instructions:
Cook the Rice:
Rinse the light brown rice under cold water until the water runs clear.
Add the rice, water, and a pinch of salt to your rice cooker. Cook according to the rice cooker’s instructions. Once done, fluff the rice with a fork and set aside.
Prepare the Skillet Mixture:
Heat a cast iron skillet (or any large skillet) over medium heat. Add the olive oil.
Sauté the diced onion for 3-4 minutes until translucent. Add the minced garlic and cook for another 1-2 minutes until fragrant.
Add the diced celery and bell pepper. Cook for 5-6 minutes, stirring occasionally, until the vegetables soften.
Stir in the canned diced tomatoes (with their juices), corn, black beans, hot sauce, taco seasoning, smoked paprika, and salt. Mix well and let it simmer for 5-7 minutes, allowing the flavors to meld.
Combine Rice and Skillet Mixture:
Add the cooked brown rice to the skillet. Stir everything together until well combined. Cook for another 2-3 minutes to heat through. Taste and adjust seasoning if needed.
Serve:
Divide the rice mixture into 4 bowls. Top each serving with a handful of fresh arugula and avocado cubes.
Optionally, garnish with lime wedges for a zesty finish.
Enjoy your Southwest Vegan Skillet Rice Bowl! It’s hearty, flavorful, and packed with plant-based goodness. 🌱
Health and Nutrition of the Southwest Vegan Skillet Rice Bowl
The Southwest Vegan Skillet Rice Bowl is not only a flavorful and satisfying dish but also a powerhouse of nutrition, offering a wide range of health benefits. This plant-based meal is packed with whole grains, vegetables, legumes, and healthy fats, making it a well-rounded option for anyone looking to maintain a balanced and nutrient-dense diet. Let’s break down the key components and their health benefits:
1. Light Brown Rice: A Whole Grain Base
Light brown rice serves as the foundation of this dish, providing complex carbohydrates that are essential for sustained energy. Unlike white rice, brown rice retains its bran and germ, which are rich in fiber, vitamins, and minerals. The fiber in brown rice aids in digestion, promotes gut health, and helps regulate blood sugar levels. It also contains magnesium, which supports bone health and muscle function, and B vitamins, which are crucial for energy metabolism.
2. Black Beans: A Protein and Fiber Powerhouse
Black beans are a stellar source of plant-based protein, making this dish particularly beneficial for vegans and vegetarians. Protein is essential for muscle repair, immune function, and overall cellular health. Additionally, black beans are high in dietary fiber, which supports digestive health, lowers cholesterol levels, and promotes a feeling of fullness, aiding in weight management. They also provide iron, folate, and antioxidants, which help combat inflammation and support overall health.
3. Vegetables: A Nutrient-Dense Addition
The combination of onions, garlic, celery, bell peppers, and canned diced tomatoes adds a variety of vitamins, minerals, and antioxidants to the dish. Bell peppers, for example, are rich in vitamin C, which boosts the immune system and promotes skin health. Garlic and onions contain sulfur compounds that have anti-inflammatory and immune-boosting properties. Celery is low in calories but high in water content and fiber, making it a hydrating and digestion-friendly ingredient. Tomatoes contribute lycopene, an antioxidant linked to heart health and reduced risk of certain cancers.
4. Corn: A Source of Energy and Antioxidants
Corn adds a touch of sweetness and texture to the dish while providing energy in the form of carbohydrates. It also contains antioxidants like lutein and zeaxanthin, which are beneficial for eye health. Corn is a good source of fiber and contains small amounts of essential nutrients like vitamin B6 and magnesium.
5. Healthy Fats from Avocado
The avocado cubes served on top of the dish are a rich source of monounsaturated fats, which are heart-healthy fats that help reduce bad cholesterol levels and support cardiovascular health. Avocados also provide potassium, which helps regulate blood pressure, and vitamin E, an antioxidant that protects cells from damage. The healthy fats in avocado also enhance the absorption of fat-soluble vitamins (like vitamins A, D, E, and K) from the other ingredients.
6. Arugula: A Leafy Green Boost
Arugula is a nutrient-dense leafy green that adds a peppery flavor and a wealth of vitamins and minerals to the dish. It is particularly high in vitamin K, which is essential for bone health and blood clotting, as well as vitamin A, which supports vision and immune function. Arugula also contains nitrates, which may help improve blood flow and lower blood pressure.
7. Spices and Seasonings: Flavor with Benefits
The taco seasoning, smoked paprika, and hot sauce not only add depth of flavor but also come with their own health benefits. Spices like paprika contain antioxidants, such as vitamin A and capsaicin, which have anti-inflammatory properties. Hot sauce, made from chili peppers, can boost metabolism and provide a small dose of capsaicin, known for its pain-relieving and appetite-suppressing effects.
8. Low in Saturated Fat and Cholesterol-Free
As a fully plant-based dish, this recipe is naturally free of cholesterol and low in saturated fat, making it heart-healthy and suitable for those managing cholesterol levels or cardiovascular health.
Conclusion
The Southwest Vegan Skillet Rice Bowl is a nutritionally balanced meal that provides a wide array of vitamins, minerals, fiber, protein, and healthy fats. It supports digestive health, heart health, immune function, and overall well-being while being delicious and satisfying. Whether you’re vegan, vegetarian, or simply looking to incorporate more plant-based meals into your diet, this dish is a fantastic choice for both your taste buds and your health.
