This colorful burrito bowl is a popular assembly-style dish that features seasoned beans, sweet corn, and fluffy rice. It is a hearty plant-based meal often enjoyed for lunch or dinner with a variety of fresh toppings.
Vegan Vegetarian Pescetarian Gluten-Free Dairy-Free Nut-Free Egg-Free Soy-Free
Nutrient score: Excellent
Goodness for its calories, 25 to 100.
How is this worked out?
The nutrient score shows how much goodness a recipe gives for its calories, from 25 to 100. Every recipe gets at least 25. It is the same for everyone.
It adds up how much of 11 nutrients people need the recipe gives for its calories: protein, fibre, vitamins A, C and E, calcium, iron, potassium, magnesium, folate and zinc. Each counts up to a full day’s worth for the calories. It then takes points off for saturated fat, added sugar and sodium above a fair share for the calories.
75 and over: Excellent. 60 to 74: Very good. 45 to 59: Good. 35 to 44: Fair. 25 to 34: Low.
The formula (from the recipe’s values per 100 g):
- Share of the day: the recipe’s kcal per 100 g ÷ 2,000 (under 40 kcal per 100 g, such as a herb or tea, counts as 40 kcal).
- 11 nutrients to encourage: protein (50 g), fibre (28 g), vitamin A (900 mcg), vitamin C (90 mg), vitamin E (15 mg), calcium (1,300 mg), iron (18 mg), potassium (4,700 mg), magnesium (420 mg), folate (400 mcg) and zinc (11 mg). For each: amount ÷ (Daily Value × share), at most 1. Add them up.
- 3 nutrients to limit: saturated fat (20 g), added sugar (50 g) and sodium (2,300 mg). For each: amount ÷ (limit × share) − 1, only when above 0 and at most 3. Add them up.
- Result = 100 × (step 2 − 2 × step 3) ÷ 11, kept between 0 and 100.
- Score = 25 + 0.75 × result, rounded. The scale runs from 25 to 100 instead of 0 to 100: every edible recipe gets at least 25, and the order doesn’t change.
It follows the Nutrient Rich Foods index (NRF 9.3) with the U.S. FDA Daily Values for a 2,000 kcal day. Different from the published index: folate and zinc are added (11 nutrients instead of 9), the nutrients to limit count double and each at most three times its share, the 40 kcal floor, and the 25 to 100 scale. When some of the values it needs are unknown, the score is shown as “about”.
A recipe’s values are worked out from its ingredients, whose values are estimates.
Sources: Drewnowski A. Defining nutrient density: development and validation of the Nutrient Rich Foods index. J Am Coll Nutr. 2009;28(4):421S-426S; U.S. FDA, Daily Value on the Nutrition and Supplement Facts Labels.
A low score doesn’t make a recipe bad: treats and festive dishes have their place. Use the score to compare similar recipes. In the GapPlate app you also see how much of the gaps in your day a serving fills.
Units:
Ingredients
- 2 cups Long grain rice (uncooked) (402 g)
- 4 cups Water (946 g)
- 1 tbsp Olive oil (14 g)
- 2 cups Black beans (canned and drained) (450 g)
- 2 cups Cooked yellow Corn kernels (402 g)
- 1 tsp Cumin powder (2.2 g)
- 0.5 tsp Red chili powder (1.1 g)
- Salt, to taste
- 2 medium Avocado (400 g)
- 2 tbsp Lime juice (30 g)
- 0.5 cup Fresh Coriander (30 g)
- Ingredients in total: 2.68 kg
- Weight lost in cooking: 877 g (mostly water boiling off)
- Net weight (cooked): 1.8 kg · 4 servings of about 450 g
Method
- Place the rice and water in a medium saucepan, bring to a boil, then cover and simmer on low heat for 18 minutes until the water is absorbed and rice is tender.
- While the rice cooks, heat the olive oil in a skillet over medium heat.
- Add the black beans, corn, cumin, chili powder, and salt to the skillet and sauté for 5 to 7 minutes until the corn is tender and everything is heated through.
- Dice the avocados and toss them gently with the lime juice to prevent browning.
- To assemble, divide the cooked rice into four bowls.
- Top each bowl with an equal portion of the bean and corn mixture.
- Finish by adding the diced avocado and a generous sprinkling of fresh coriander leaves over each bowl.
Nutrition
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Calories | 752 kcal | 167 kcal |
| Protein | 19.2 g | 4.27 g |
| Water | 272 mL | 60.5 mL |
| Sodium | 302 mg | 67.1 mg |
| Total Carbohydrates | 131 g | 29 g |
| Total Fat | 20.8 g | 4.62 g |
| Sugar | 4.58 g | 1.02 g |
61 more nutrients
Carbohydrates
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Added Sugar | 0 g | 0 g |
Minerals
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Iron | 5.03 mg | 1.12 mg |
| Calcium | 65.9 mg | 14.7 mg |
| Magnesium | 169 mg | 37.6 mg |
| Potassium | 1,327 mg | 295 mg |
| Iodine | 0 mcg | 0 mcg |
| Phosphorus | 607 mg | 135 mg |
| Zinc | 5.13 mg | 1.14 mg |
| Chloride | 409 mg | 90.8 mg |
| Selenium | 34.9 mcg | 7.77 mcg |
| Copper | 0.98 mg | 0.22 mg |
| Fluoride | 0.091 mg | 0.02 mg |
| Manganese | 2.22 mg | 0.49 mg |
| Molybdenum | 0.038 mcg | 0.008 mcg |
| Chromium | 0.038 mcg | 0.008 mcg |
Fats
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Trans Fat | 0 g | 0 g |
| Saturated Fat | 3.1 g | 0.69 g |
| Cholesterol | 0 mg | 0 mg |
| Monounsaturated Fat | 12.9 g | 2.86 g |
| Omega-3 Fatty Acids | 0.25 g | 0.055 g |
| Polyunsaturated Fat | 3.24 g | 0.72 g |
| Omega-6 Fatty Acids | 3 g | 0.67 g |
| DHA (Docosahexaenoic Acid) | 0 mg | 0 mg |
| EPA (Eicosapentaenoic Acid) | 0 mg | 0 mg |
| ALA (Alpha-Linolenic Acid) | 0.23 g | 0.051 g |
| Arachidonic Acid | 0 mg | 0 mg |
| Medium-Chain Triglycerides | 0 g | 0 g |
| Omega-9 Fatty Acids | 13 g | 2.89 g |
Fibre
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Fiber | 18.3 g | 4.06 g |
| Soluble Fiber | 3.51 g | 0.78 g |
| Insoluble Fiber | 20.6 g | 4.58 g |
Vitamins
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Vitamin B12 | 0 mcg | 0 mcg |
| Vitamin D | 0 mcg | 0 mcg |
| Vitamin C | 21.3 mg | 4.73 mg |
| Folate (B9) | 323 mcg | 71.7 mcg |
| Niacin (B3) | 7.7 mg | 1.71 mg |
| Vitamin A | 45.5 mcg RAE | 10.1 mcg RAE |
| Thiamin (B1) | 0.7 mg | 0.16 mg |
| Vitamin B6 | 1.2 mg | 0.27 mg |
| Riboflavin (B2) | 0.46 mg | 0.1 mg |
| Pantothenic Acid (B5) | 3.4 mg | 0.76 mg |
| Vitamin E | 3.68 mg | 0.82 mg |
| Vitamin K | 48 mcg | 10.7 mcg |
| Biotin (B7) | 9.44 mcg | 2.1 mcg |
| Beta-Carotene | 529 mcg | 117 mcg |
Others
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Choline | 91.2 mg | 20.3 mg |
| Leucine | 1,823 mg | 405 mg |
| Lysine | 1,153 mg | 256 mg |
| Polyphenols | 1,056 mg | 235 mg |
| Methionine | 384 mg | 85.4 mg |
| Oxalates | 45.5 mg | 10.1 mg |
| Threonine | 863 mg | 192 mg |
| Tryptophan | 256 mg | 56.8 mg |
| Valine | 1,150 mg | 255 mg |
| Flavonoids | 152 mg | 33.7 mg |
| Histidine | 659 mg | 146 mg |
| Lutein / Zeaxanthin | 1.7 mg | 0.38 mg |
| Lycopene | 0 mg | 0 mg |
| Phenylalanine | 1,211 mg | 269 mg |
| Purines | 161 mg | 35.7 mg |
Proteins
| Nutrient | Per serving (450 g) | Per 100 g |
|---|---|---|
| Isoleucine | 972 mg | 216 mg |
Worked out from the ingredients with the GapPlate food library, per 100 g of the cooked dish. Estimates, not medical advice.
Share this recipe
Show the nutrient score on your own website or blog
Copy this into your page (in the HTML or “Custom HTML” block). The badge links to this recipe and updates by itself.
