Tempeh & Black Bean Burrito Bowl
A quick, plant-powered burrito bowl featuring spiced tempeh and hearty black beans. Topped with creamy guacamole for a satisfying, hormone-supporting lunch.
Prep
10 min
Cook
10 min
Total
20 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEvening comfort
Head toward bedtime properly fed
A satisfying evening meal can make the night feel simpler. Notice whether the portion and timing fit comfortably into your sleep routine.
Notice: timing + overnight comfort
Trigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan
Time saver
For the fastest lunch prep, use microwaveable brown rice pouches or pre-cook a batch of grains on the weekend.
Do these three things first
- 1Prep black beans (rinsed), cup frozen corn (thawed), Fresh cilantro (chopped)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Crumble the tempeh into roughly 1/2-inch bite-sized…
- 01
Crumble the tempeh into roughly 1/2-inch bite-sized…
Crumble the tempeh into roughly 1/2-inch bite-sized pieces using your hands.
Tap card to mark done - 02
Heat the olive oil in a skillet…
Heat the olive oil in a skillet over medium heat. Add the crumbled tempeh along with the salt, black pepper, chili powder, cumin, and garlic powder. Sauté for 7 to 8 minutes until the edges are golden and slightly crispy.
Look for: the edges are golden and slightly crispy
Tap card to mark done - 03
Warm the brown rice
While the tempeh cooks, warm the brown rice, black beans, and corn in the microwave or a separate small saucepan until heated through.
Look for: heated through
Tap card to mark done - 04
Divide the warm rice
Divide the warm rice, black beans, corn, and spiced tempeh between two serving bowls.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Top each bowl with a hearty scoop…
Top each bowl with a hearty scoop of guacamole. If using, add a squeeze of fresh lime juice and a sprinkle of cilantro right before eating.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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