Batch cook — five portions of beans and spinach, rice for three.
Serves 5 · Active ~40 min · Total elapsed ~45 min
Nutrition (calculated)
- Energy ~610 kcal per serve · ~3,030 kcal total
- Protein 21 g · Carbs 89 g · Fat 19 g
- Fibre ~16 g
Per assembled bowl — beans, rice, spinach, guacamole, yogurt and chips. Counted on one medium avocado (~140 g flesh); salt, pepper and lemon count as zero.
Equipment
- Deep pan or pot for the beans — two cans of beans, a can of tomato and the vegetables come to roughly 2 L.
- Medium pot for the rice. Two burners from 14 min.
- The bean pan is needed twice. The spinach cooks in it after the beans are decanted and it’s wiped out, so it’s sequenced, not parallel — the beans have to leave the pan before the spinach can start.
- Five containers, plus something separate for the chips.
Ingredients
Grouped by when they’re used.
- Before you start — 1 onion, chopped
- 0 min · base
- 1 tbsp oil
- The chopped onion
- Salt
- 6 min — 1 capsicum, deseeded and chopped
- 10 min — 2 garlic cloves, minced (or garlic paste)
- 11 min · spices
- Mexican premix (shop-bought)
- 1 tsp cumin powder
- ¼ tsp turmeric
- 12 min — 1 can crushed tomato
- 14 min · rice pot — 105 g rice, washed (3 serves; see storage)
- 17 min — salt, to taste
- 22 min — 2 cans black beans, drained and rinsed
- 24 min — 1 small can corn (75 g), drained
- 26 min · spinach
- ~120 g baby spinach
- A tiny bit of oil, salt, pepper
- 35 min · guacamole
- 1 avocado, smashed
- Lemon, salt, pepper
Serve with
Per portion: 70 g yogurt · 30 g nacho corn chips.
Before active cooking
- Chop the onion (~3 min)
Nothing else needs to be ready at zero.
Timeline
Legend
● act │ free ┃ stay at the pan
◆ go when true ◇ stop when true
🔪 prep, into a free window ✓ done
🧹 cleanup, passive periods only
[+n] minutes to your next action, either lane
Right-hand lane is the rice.
0 min ● OIL + ONION + SALT, medium
[+6] │ 5–7 min → browned
│
│ 🔪 Chop capsicum, deseed
│
6 min ● CAPSICUM IN
[+4] │ 3–5 min → softened
│
│ 🔪 Mince garlic · measure spices
│ 🔪 Open the tomato can
│
10 min ● GARLIC — 30 s–1 min, don't burn it
11 min ● SPICES — stir into the oil
12 min ● CRUSHED TOMATO
[+2] │ simmer 8–10 min
│ ◇ raw smell gone, water cooked out
│
│ 🔪 Wash the rice
│
14 min ├·······→ ● RICE POT ON, high
[+3] │ │ ◆ to a boil (~7 min)
│ │
17 min ● SALT THE TOMATO — halfway
[+4] │ │
│ 🔪 Drain + rinse the beans
│ │
21 min │ ● LOWER · COVER
│ │ 12–15 min
22 min ● BEANS IN — coat, 1–2 min
[+2] │ │
24 min ● CORN IN · STIR · HEAT OFF
25 min ● BEANS OUT to container · wipe pan
26 min ● SPINACH + OIL + SALT + PEPPER
[+2] ┃ ◇ just wilted
28 min ✓ SPINACH — into its box
[+6] │ │
│ 🧹 Wash the bean pan
│ │
34 min │ ● DRAIN · FLUFF · LID BACK ON
[+5] │ │ 5 min, steam finishes it
│ │
│ 🔪 Guacamole: smash avocado,
│ lemon, salt, pepper
│ │
39 min │ ✓ RICE
40 min ✓ PORTION INTO 5
Storage and reheating
- Beans and spinach — five portions, fine in the fridge.
- Rice for three. Cook 105 g now. On day three either cook the remaining two portions fresh, or cook the full 200 g today and freeze two.
