Zucchinis are rich in antioxidants, vitamin C, and potassium. They support digestion, hydration, heart health, and weight management while being low in calories and promoting healthy blood sugar levels.
Zucchini and Bean Stir-Fry Bowl with Roasted Red Pepper and Brown Rice
If you’re craving a wholesome meal that’s packed with protein, fibre, and vibrant flavour, this Zucchini and Bean Stir-Fry Bowl is your new go-to recipe. It’s colourful, satisfying, and loaded with nutrient-rich ingredients — perfect for a healthy lunch or dinner.
With tender zucchini, hearty red beans, smoky roasted red peppers, and a touch of cayenne for heat, this stir-fry is both comforting and energising. Served over nutty brown rice, it’s a plant-based bowl that delivers balance in every bite.
Let’s get cooking!
Ingredients
For 2–3 servings:
- 1 cup cooked red beans (or canned red kidney beans, rinsed and drained)
- 1 large zucchini, sliced into half-moons
- 1 roasted red pepper, sliced (use jarred or roast your own)
- 2 cups cooked brown rice
- 2 tablespoons olive oil (or sesame oil for a nuttier flavour)
- 2 garlic cloves, minced
- 1 small onion, thinly sliced
- ½ teaspoon cayenne pepper (adjust to taste)
- 1 tablespoon soy sauce (or tamari for gluten-free)
- ½ teaspoon paprika
- Salt and black pepper, to taste
- Juice of ½ lemon or lime
- Fresh parsley or cilantro, chopped, for garnish
(Optional toppings: sesame seeds, avocado slices, or a drizzle of tahini)
Step-by-Step Instructions
1. Cook the Brown Rice
If you haven’t already, start by cooking the brown rice according to package directions. Brown rice takes longer than white rice, so this step is best done first. Once cooked, fluff it with a fork and set aside.
YOU CAN ALSO USE LEFTOVER RICE.
2. Prepare the Vegetables
While the rice cooks, slice the zucchini and onions, mince the garlic, and chop the roasted red pepper. If you’re roasting your own pepper, simply place it over an open flame or under the broiler until the skin is charred. Peel off the skin, remove the seeds, and slice.
3. Sauté the Aromatics
Heat olive oil (or sesame oil) in a large skillet or wok over medium heat. Add the sliced onions and cook for 2–3 minutes until translucent. Then add minced garlic and sauté for another 30 seconds until fragrant.
4. Add the zucchini.
Toss in the zucchini slices and cook for about 5–6 minutes, stirring occasionally, until they start to soften and get a light golden edge.
5. Stir in the Beans and Roasted Red Pepper
Add the cooked red beans and roasted red pepper slices to the pan. Stir well to combine.
6. Season to Perfection
Sprinkle in cayenne pepper, paprika, salt, and black pepper. Drizzle with soy sauce and stir until everything is evenly coated. Let the flavours mingle for 3–4 minutes, stirring occasionally.
If you like extra heat, add a bit more cayenne or a dash of chilli flakes.
7. Finish with a Zesty Touch
Turn off the heat and squeeze in the lemon or lime juice. This brightens up the dish and balances the smoky-spicy notes beautifully.
8. Assemble the Bowl
Scoop a generous serving of brown rice into your bowl. Top it with the zucchini and bean stir-fry mixture. Garnish with fresh parsley or cilantro, and finish with any optional toppings you like — sesame seeds or avocado slices are both excellent choices.
🌿 Tips & Variations
- Add extra veggies: bell peppers, mushrooms, or baby spinach would all work wonderfully.
- Boost the protein: toss in tofu or tempeh cubes for an even heartier meal.
- Make it spicy: add chilli oil or a bit more cayenne for extra fire.
- For crunch: Sprinkle roasted nuts or seeds on top.
💚 Why You’ll Love This Recipe
This Zucchini and Bean Stir-Fry Bowl is a perfect balance of taste and nutrition.
- Zucchini adds freshness and lightness.
- Red beans provide plant-based protein and fibre.
- Roasted red peppers bring smoky sweetness.
- Brown rice offers slow-digesting carbs that keep you full and energised.
- And that touch of cayenne? It adds just the right kick to wake up your taste buds.
The best part is how simple and customisable it is — ideal for busy weeknights or meal prep. Plus, it’s entirely vegan, dairy-free, and gluten-free, making it suitable for just about everyone