DinnerLunchHigh proteinMeal prepGluten-free

Brazilian Beef and Black Bean Rice Bowls

Name: Brazilian Beef and Black Bean Rice Bowls
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 bowls
Ingredients: 600g lean ground beef (5% fat); 480g 2 cans canned black beans, drained and rinsed; 200g long-grain white rice, uncooked; 1 onion, finely chopped; 4 cloves garlic, minced; 2 tomatoes, diced; 1 bay leaf; 1 tsp ground cumin; 1 tsp smoked paprika; 200g collard greens or kale, thinly sliced; 1 tbsp olive oil; 1, cut into wedges lime

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The Brazilian lunch plate packed for the week: lean ground beef simmered with garlicky black beans, white rice, and collard greens flashed in a hot pan with more garlic. Beef and beans together make this one of the most filling meal preps on the site for its calories.

Per serving (1 bowl)

44g

Protein

575

Calories

68g

Carbs

12g

Fat

4 bowls15 min30 min

Ingredients

1.3 lblean ground beef (5% fat)
1.1 lbcanned black beans, drained and rinsed2 cans
7 ozlong-grain white rice, uncooked
1onion, finely chopped
4 clovesgarlic, minced
2tomatoes, diced
1bay leaf
1 tspground cumin
1 tspsmoked paprika
7 ozcollard greens or kale, thinly sliced
1 tbspolive oil
1, cut into wedgeslime

Steps

1
Cook the rice according to the package and fluff it with a fork.
2
Heat half the olive oil in a large pan over medium heat. Cook the onion for 4 minutes until soft, add half the garlic and cook for 1 minute more.
3
Add the beef, break it up with a spoon and brown for 6 to 8 minutes. Season with the cumin, paprika, salt and pepper.
4
Stir in the tomatoes, black beans, bay leaf and 150 ml of water. Simmer for 10 minutes until thick and saucy, then remove the bay leaf.
5
In a second pan, heat the remaining oil over high heat, add the rest of the garlic for 30 seconds, then the collard greens. Sauté for 3 to 4 minutes until wilted but still bright green, and season with salt.
6
Divide the rice, beef and beans, and greens among 4 containers with a lime wedge in each. Keeps in the fridge for 4 days.

Try it this way

Serve with a few orange slices on the side, the way it is often eaten in Brazil, or top with a fried egg after reheating for another 6 grams of protein.