Name: High-Protein Shrimp and Black Bean Bowl
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 1 pound large shrimp (peeled and deveined (approximately £8-10)); 1 can black beans (drained and rinsed (approximately £1-2)); 1 cup uncooked brown rice (approximately £1-2); 2 tablespoons olive oil (approximately £1-2); 1 onion (diced (approximately £0.50-1)); 2 cloves garlic (minced (approximately £0.25-0.50)); 1 cup diced tomatoes (approximately £1-2); 1 teaspoon cumin (approximately £0.25-0.50); 1 teaspoon smoked paprika (approximately £0.25-0.50); 1/2 teaspoon salt (approximately £0.10-0.25); 1/4 teaspoon black pepper (approximately £0.05-0.10); 2 tablespoons chopped fresh cilantro (approximately £1-2); 2 tablespoons lime juice (approximately £0.50-1)

As a home cook, I’ve always been on the lookout for recipes that are not only delicious but also budget-friendly. And when it comes to meal prep, I want to make sure I’m getting the most bang for my buck. That’s why I’m excited to share with you my High-Protein Shrimp and Black Bean Bowl recipe, which has quickly become a staple in my household. I stumbled upon this combination by accident, and it’s been a hit ever since. In this article, I’ll not only share the recipe with you but also provide some valuable tips on how to make it a part of your meal prep routine.

Recipe Overview

Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 4-6
Difficulty: Easy

Why You’ll Love This High-Protein Shrimp and Black Bean Bowl

It’s a complete protein source, making it an excellent option for a meal prep recipe.
It’s incredibly cost-effective, especially when buying in bulk.
It’s packed with fibre, vitamins, and minerals, making it a nutritious addition to your diet.
It’s easy to customise with your favourite toppings and spices.
It reheats beautifully, making it a great option for meal prep.

High-Protein Shrimp and Black Bean Bowl

15 min prep · 30 min cook · 4 servings

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Ingredients You’ll Need

1 pound large shrimp, peeled and deveined (approximately £8-10)
1 can black beans, drained and rinsed (approximately £1-2)
1 cup uncooked brown rice (approximately £1-2)
2 tablespoons olive oil (approximately £1-2)
1 onion, diced (approximately £0.50-1)
2 cloves garlic, minced (approximately £0.25-0.50)
1 cup diced tomatoes (approximately £1-2)
1 teaspoon cumin (approximately £0.25-0.50)
1 teaspoon smoked paprika (approximately £0.25-0.50)
1/2 teaspoon salt (approximately £0.10-0.25)
1/4 teaspoon black pepper (approximately £0.05-0.10)
2 tablespoons chopped fresh cilantro (approximately £1-2)
2 tablespoons lime juice (approximately £0.50-1)

Tip: When buying shrimp, look for frozen options, which are often cheaper and just as nutritious as fresh.

Equipment You’ll Need

Large frying pan or skillet
Sharp knife and cutting board
Mixing bowls
Wooden spoon or spatula

How to Make High-Protein Shrimp and Black Bean Bowl

Heat the olive oil in a large frying pan or skillet over medium-high heat. The oil should shimmer slightly and have a subtle aroma.
Add the diced onion to the pan and cook until it’s translucent and lightly caramelised, stirring occasionally. This should take about 5-7 minutes.
Add the minced garlic to the pan and cook for an additional 1-2 minutes, stirring constantly to prevent burning. The garlic should be fragrant and slightly softened.
Add the cooked shrimp to the pan and cook until they’re pink and fully cooked, about 2-3 minutes per side. The shrimp should be firm to the touch and have a slight char.
Add the diced tomatoes, cumin, smoked paprika, salt, and black pepper to the pan. Stir to combine and cook for an additional 2-3 minutes, allowing the flavours to meld. The mixture should be slightly thickened and have a depth of flavour.
Add the cooked black beans to the pan and stir to combine. Cook for an additional 1-2 minutes, allowing the flavours to meld. The beans should be heated through and have a slightly tender texture.
Stir in the chopped fresh cilantro and lime juice. Cook for an additional 1 minute, allowing the flavours to meld. The mixture should be fragrant and slightly zesty.
Serve the shrimp and black bean mixture over the cooked brown rice, garnished with additional cilantro and lime wedges if desired.

Tips From My Kitchen

Batch Cooking: I love making a large batch of this recipe and refrigerating or freezing it for later use. It’s a great way to meal prep and have a healthy, delicious option on hand.
Customisation: This recipe is incredibly versatile, and you can customise it to your taste by adding your favourite toppings or spices. Try adding diced bell peppers, chopped fresh herbs, or a sprinkle of feta cheese for added flavour and texture.
Storing Leftovers: I like to store my leftovers in airtight containers in the refrigerator for up to 3-4 days or in the freezer for up to 2 months. Simply reheat and serve.
Using Canned Beans: Canned beans are a convenient and affordable option for adding protein and fibre to your meals. Look for low-sodium options to reduce the salt content.
Experimenting with Spices: Don’t be afraid to experiment with different spices and seasonings to add depth and complexity to your dishes. Try adding a pinch of cayenne pepper or a sprinkle of smoked paprika for added heat.

Delicious Variations to Try

Spicy Version: Add a pinch of cayenne pepper or a diced jalapeño pepper to the pan for an added kick of heat.
Vegetarian/Vegan Option: Swap the shrimp for additional black beans or roasted vegetables, such as sweet potatoes or Brussels sprouts.
Different Protein: Try using chicken breast or thighs, beef, or tofu for a different protein source.

What to Serve With High-Protein Shrimp and Black Bean Bowl

Steamed vegetables, such as broccoli or green beans
Roasted sweet potatoes or Brussels sprouts
Grilled chicken or fish
A simple green salad

Frequently Asked Questions

Q: Can I use fresh black beans instead of canned?

A: Yes, you can use fresh black beans, but be sure to cook them according to package instructions before adding to the recipe. Fresh black beans can be more time-consuming to prepare, but they offer a slightly sweeter and more tender texture.

Q: Can I make this recipe in a slow cooker?

A: Yes, you can make this recipe in a slow cooker. Simply cook the shrimp and onion in a pan, then transfer to the slow cooker with the remaining ingredients and cook on low for 2-3 hours. The result will be a tender and flavorful dish with a slightly firmer texture.

Q: Can I add other vegetables to the recipe?

A: Yes, you can add other vegetables to the recipe, such as diced bell peppers, chopped fresh herbs, or sliced mushrooms. Simply add them to the pan with the onion and garlic and cook until they’re tender and lightly caramelised.

Q: Can I make this recipe in a microwave?

A: Yes, you can make this recipe in a microwave. Simply cook the shrimp and onion in a microwave-safe bowl, then add the remaining ingredients and cook on high for 2-3 minutes, stirring every 30 seconds until the ingredients are heated through.

Q: Can I store this recipe in the freezer?

A: Yes, you can store this recipe in the freezer for up to 2 months. Simply transfer the cooked mixture to an airtight container or freezer bag and store in the freezer. Reheat and serve when ready.