High-Protein No-Cook Black Bean Taco Bowls are very delicious & filling. They are prepared quickly in only 15 minutes, perfect for a quick lunch or dinner. These taco bowls contain 535 kcal & 14g protein in a single serving. These bowls have sour cream, lime juice, extra-virgin olive oil, scallions, black beans, romaine lettuce, green cabbage, corn, roasted red peppers, Cheddar cheese, red onion, pickled jalapeños, and tortilla chips. These are very simple items, and we would easily obtain them from the stores. This taco bowl is not suitable for a dairy-free diet unless you add a vegan substitute. We can easily store this bowl for some time, so it is perfect for meal prep. Serve this bowl with avocado, fresh cilantro, & diced tomatoes.
STATS:
- Calories: 535 kcal
- Prep Duration: Fifteen minutes
- Serving Size: 1 bowl
- Cook Time: Nil
- Cuisine: Mexican-Inspired
- Total Time: 15 minutes
- Course: Lunch, Dinner, Main Course
- Diet: High-Protein
- Serving: 4
EQUIPMENT:
- Big mixing vessel
- Small bowl
- Whisk
- Cutting board
- Serving bowls
- Knife
INGREDIENTS:
- 5 tbsp. sour cream
- â…› tsp. lime zest
- 3 tbsp. lime juice
- 1 tbsp. water
- ¼ cup olive oil
- 2 scallions
- â…› tsp. salt
- 1 can no-salt-added black beans
- 4 cups romaine lettuce
- 4 cups green cabbage
- 2 cups corn kernels
- 1 cup roasted red peppers
- ½ cup Cheddar cheese
- ¼ cup red onion
- ¼ cup pickled jalapeños
- 4 ounces tortilla chips
INGREDIENT NOTES:
SOUR CREAM:
- Add the sour cream to give a creamy & tangy texture to the lime dressing. It will offer richness & flavor to the taco bowls. We would use plain Greek yogurt, though it will make the dressing lighter & add more protein.
LIME:
- Add the fresh lime zest & juice to give a bright & refreshing flavor, and it will balance the richness of the olive oil, sour cream, & cheese. We would use fresh lemon juice if required.
OLIVE OIL:
- Include the extra-virgin olive oil to make a smooth & flavorful dressing. It will offer healthy fats & richness to the taco bowls. We would use good-quality olive oil to get the best flavor.
BLACK BEANS:
- Add the black beans to include the main protein & fiber source in the bowls. It will add a hearty texture & make the bowls more filling. We have to rinse & drain the beans thoroughly before adding them.
ROMAINE LETTUCE:
- Include the romaine lettuce to add freshness & a crisp crunch to the bowls. We would use chopped iceberg lettuce instead if required to add a similar crunchy texture.
GREEN CABBAGE:
- Add the shredded green cabbage to provide extra crunch & improve the texture of the bowls. We would use purple cabbage instead if required to add more color.
CORN:
- Include the corn to add natural sweetness & a pleasant contrast to the savory ingredients. We would use fresh or thawed frozen corn, as both work nicely.
ROASTED RED PEPPERS:
- Add the roasted red peppers to enrich the taste with sweetness & a smoky flavor, and they will also add a vibrant color to the bowls.
CHEDDAR CHEESE:
- Add the Cheddar cheese to make the bowls creamy & savory, and it will also offer protein. We would use Monterey Jack or Mexican cheese blend instead if required.
RED ONION:
- Include the red onion to add a sharp & slightly sweet taste to the taco bowls. We would use less onion if required to make the flavor milder.
PICKLED JALAPEÑOS:
- Add the pickled jalapeños to include acidity & heat, and they will pair nicely with the taco flavors. We would use mild or hot jalapeños according to the preferred spice level.
TORTILLA CHIPS:
- Include the tortilla chips to add a satisfying crunch & make the bowls feel more like tacos. We would crush them lightly before adding, though we can also serve them whole on the side.
INSTRUCTIONS:
- Add the lime juice, sour cream, water, lime zest, scallion slices, olive oil, & salt, and mix to combine them.
- Now add the romaine lettuce, black beans, cabbage shreds, roasted red pepper, corn, cheddar cheese, jalapeño pickles, and roasted red pepper in the big vessel.
- Include lime juice in it & mix gently to combine the bean & vegetable mix.
- Add the creamy lime dressing to the mixture and mix gently to coat them equally.
- Divide the mixture equally into 4 bowls and add the crushed tortilla chips and extra scallion slices on top, & serve the dish.
SERVING SUGGESTIONS:
TOPPINGS:
- Avocado
- Fresh cilantro
- Diced tomatoes
- Salsa
- Pico de gallo
SIDE DISHES:
- Mexican rice
- Refried beans
- Grilled vegetables
- Corn salad
SAUCES:
- Salsa verde
- Chipotle sauce
- Hot sauce
- Avocado lime sauce
GARNISHES:
- Fresh lime wedges
- Cilantro
- Sliced scallions
- Pickled jalapeños
TIPS:
- Wash the beans to eliminate the additional sodium and liquid content.
- Strain all the water from the roasted red pepper properly so the bowls will not become watery.
- Include the Greek yogurt instead to include more protein in the dish.
- Add the quantity of jalapeños as you can tolerate.
- Put the avocado in last so they don’t get brown.
STORAGE INFORMATION:
FRIDGE:
- You can cover the assembled mixture with plastic & store for 2 days. It is good to add the tortilla chips & dressing in separate vessels.
FREEZER:
- Don’t freeze the dish, as the lettuce, cabbage & other fresh veggies will get watery.
FAQs:
Will I prepare them in advance?
- Yes, we can prepare all the items, add them in different containers, store them, and assemble them when required so they remain crisp.
How to add extra protein in this taco bowl?
- Add Greek yogurt instead, along with grilled chicken, cottage cheese, or additional protein to add more protein.
How can I make these bowls higher in protein?
- Replace the sour cream with plain Greek yogurt and add extra black beans, cottage cheese, grilled chicken, or another protein of your choice.
NUTRITIONAL INFORMATION:
Calories: 535 kcal
Net Carbs: 39 g
Iron: 3.5 mg
Servings: 4
Total Carbs: 52 g
Serving Size: 1
Vitamin A: 650 µg RAE
Fiber: 13 g
Calcium: 245 mg
Protein: 14 g
Sodium: 530 mg
Potassium: 720 mg
