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Black Bean, Corn, Rice, Cucumber, and Tomato Bowl

  • Writer: Devon Tonneson
    Devon Tonneson
  • Jun 21
  • 3 min read

Symptom check-in


POTS: I had no POTS symptoms today — no dizziness when I stood up, no racing heart, and no trouble breathing with simple exercise.

Vestibular migraine: I had no vestibular migraine symptoms today — no vertigo, no nausea, no vomiting, and no light sensitivity.

Lupus: I had body aches and a red rash across my cheeks today. I wanted a simple anti-inflammatory-leaning meal today with beans, vegetables, and a straightforward carb.


Disorder safety check

Condition

Works?

Why

POTS

Not specifically targeted

Rice and beans provide carbs and protein, but this bowl is not naturally very high in sodium unless you season it more

Vestibular migraine

Usually

Mild ingredients and no strong dressing; tomatoes can be a personal trigger for some people

Lupus

Yes

Beans, vegetables, and a mostly whole-food ingredient list make this plant-forward and anti-inflammatory-leaning


Recipe


Ingredients

Makes 2 bowls

Rice

  • 1 cup dry white rice

  • 2 cups water

  • 1/2 tsp kosher salt

Black bean and corn mixture

  • 1 can black beans, drained and rinsed

  • 1/3 to 1/2 cup corn

  • 1 tsp extra-virgin olive oil

  • 1/2 tsp ground cumin

  • 1/4 tsp garlic powder

  • 1/4 tsp smoked paprika

  • 1/4 tsp kosher salt

  • Black pepper

  • 2 tbsp water or vegetable broth

Fresh vegetables

  • 1/2 large cucumber

  • 1 cup cherry tomatoes

  • Pinch of salt

  • 1 tsp olive oil, optional

Optional finishing ingredients

  • Avocado

  • Chopped cilantro

  • Pumpkin seeds

  • Plain Greek yogurt

  • Tahini

  • Extra olive oil


Steps

1. Rinse the rice

  1. Put the rice into a fine-mesh strainer.

  2. Rinse it under cold running water for about 30 seconds, moving it around with your fingers.

  3. Continue until the water running through it looks less cloudy.

  4. Shake off the excess water.

This removes extra surface starch and helps the grains stay more separate.


2. Cook the rice

  1. Add the rinsed rice to a saucepan.

  2. Pour in 2 cups water.

  3. Add 1/2 teaspoon salt.

  4. Bring to a boil over medium-high heat.

  5. As soon as it boils, reduce the heat to low.

  6. Cover tightly with a lid.

  7. Simmer for about 15–18 minutes, or according to the package directions.

  8. Turn off the heat.

  9. Leave the saucepan covered for another 5–10 minutes.

Do not skip the resting time. The steam finishes cooking the rice and gives you a fluffier texture.

  1. Remove the lid.

  2. Fluff gently with a fork.

  3. Set aside while you make the beans.


3. Drain and rinse the black beans

  1. Open the can of black beans.

  2. Pour them into a colander.

  3. Rinse thoroughly under cold water for 20–30 seconds.

  4. Shake off excess water.


4. Prepare the corn

If using frozen corn:

  1. Measure out about 1/2 cup.

  2. Microwave for about 30–60 seconds, or let it thaw while you cook the beans.

If using canned corn:

  1. Drain it.

  2. Rinse briefly.

If using fresh corn:

  1. Cut the kernels from the cob.

  2. Cook them with the beans in the next step.


5. Cook the bean and corn mixture

  1. Heat a skillet over medium heat.

  2. Add 1 teaspoon olive oil.

  3. Add the black beans and corn.

  4. Sprinkle over:

    • cumin

    • garlic powder

    • smoked paprika

    • salt

    • black pepper

  5. Stir gently until everything is evenly coated.

  6. Add 2 tablespoons water or vegetable broth.

  7. Reduce the heat to medium-low.

  8. Cook for 5–7 minutes, stirring occasionally.

You want the beans hot and tender while still holding their shape.

  1. If the pan dries out too quickly, add another tablespoon of water.

  2. Taste and adjust the salt.

  3. Turn off the heat.


6. Prepare the cucumber

  1. Wash the cucumber thoroughly.

  2. Cut it in half lengthwise.

  3. Cut each half into thick strips.

  4. Turn the strips and chop them into bite-size chunks.

You want fairly large pieces like the ones in the photo, not tiny diced cucumber.


7. Prepare the tomatoes

  1. Wash and dry the cherry tomatoes.

  2. Cut them in half.

  3. Leave smaller ones whole if you want more texture variation.

  4. Place the tomatoes and cucumber in a small bowl.

  5. Add a tiny pinch of salt.

  6. Toss with about 1 teaspoon olive oil if desired.

Keep this very simple. You do not need a separate acidic dressing.


8. Build the bowls

  1. Divide the warm rice between two bowls.

  2. Spoon the black bean and corn mixture beside the rice.

  3. Add cucumber and tomatoes to the remaining section.

Keeping the ingredients separate like this matches the photo and also lets you control each bite.


9. Finish

Taste the components together.

If it needs more richness:

  • add avocado,

  • drizzle with olive oil,

  • or add a spoon of tahini.

If it needs more protein:

  • add Greek yogurt,

  • extra beans,

  • or a cooked egg.

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