Taco Bowl (Meal-Prep)

• 分量: 4 serves
• 調理時間: 5 mins
• 総時間: 30 mins

材料

500g beef mince (or chicken mince / lentils / tofu)

1 tbsp olive oil

1 brown onion, diced

2 cloves garlic, minced

1 tbsp taco seasoning (or mix below)

1/4 cup water

1 can black beans or red kidney beans, drained and rinsed

Salt & pepper to taste

Taco seasoning

1 tsp cumin

1 tsp smoked paprika

1/2 tsp oregano

1/2 tsp chilli powder (adjust to taste)

1/2 tsp garlic powder

1/4 tsp onion powder

Pinch of salt & pepper

Base & toppings

2 cups cooked brown rice or white rice

1 cup shredded lettuce

1 tomato, diced (or use cherry tomatoes)

1/2 red capsicum, diced

1/2 cup shredded cheese (optional)

1/4 cup Greek yoghurt / sour cream

Fresh lime wedges

Coriander (optional garnish)

Salsa or hot sauce (optional)

Corn

手順

Cook the taco filling

1. Heat oil in a large pan over medium heat

2. Add onion and sauté until soft (about 3-4 mins). Add garlic and cook 1 minute

3. Add mince and cook until browned, breaking up with a spatula

4. Add taco seasoning + 1/4 cup water, stir to coat. Simmer for 5-7 mins

5. Stir in beans, heat through. Taste and adjust seasoning

Prepare rice & toppings

1. Cook rice according to packet instructions

2. Chop veggies and prepare toppings

Assemble your taco bowl

1. In a bowl or container, layer:

• Rice

• Taco mince & beans

• Lettuce, tomato, capsicum

• Avocado, cheese, yoghurt, salsa

• Lime wedges, coriander on top

メモ

Meal prep / storage tips:

• Store in airtight containers for up to 4 days in the fridge

• Keep wet toppings (yoghurt, salsa, avocado) seperate until ready to eat

• Reheat taco filling and rice, then add fresh toppings