Claire Wright
Serves: 4
Prep time: 10 mins
Cook time: 10 mins
Ingredients:
1 mug basmati rice (or use enough leftover cooked cold rice for 4)
1 tin black or kidney beans, drained
2 peppers, chopped
1 tin sweetcorn, drained (or scrape the kernels off 1 fresh cooked corn cob)
2 ripe avocados, flesh roughly chopped
4 spring onions, sliced
1 jar mild salsa
Some leftover cooked meat, optional
Handful fresh coriander, roughly chopped, optional
Veg Portions / Serving: 3
Make this veg-packed burrito rice salad for a quick midweek dinner, simple lunch or veg filled lunchbox. An easy way to love your veg!
Method:
If using rice: Add 1 mug rice and 2 mugs water to a pan and bring to the boil, then simmer over low heat until the water is absorbed (about 10-12 mins). Check the rice is cooked – you may need to add a little more water and simmer an extra minute or two. When it’s ready, pour into a sieve and rinse under cold water until cold. Keep in a bowl in the fridge while you prep the other ingredients.
Mix the remaining ingredients in a large bowl and stir through the cooked cooled rice. Serve cold.
Engaging Kids
Kids who engage regularly with veg through veg-themed activities, such as arts and crafts, sensory experiences, growing and cooking are shown to be more likely to eat the veg they engage with. Encouraging kids to engage and play with veg is the handy first step to them developing a good relationship with veg and life-long healthy eating.
Kids in the kitchen
Measuring out the rice and water with a mug is a really simple task for a child to be involved, but they can really own this recipe by mixing the prepped ingredients together as well!
Find more ideas, safety tips, videos and even a free chart in our Kids in the Kitchen section here.
Activities
Why not try sketching a halved avocado? They have a fun shape and textures to play with for those who enjoy art!
Kids more interested in science? Growing an avocado plant is a classic for a reason! Find a simple guide here. You can find more at-home science fun with veg with our videos from Stefan Gates’ here.
Sensory
Explore the feel of the different parts of an avocado, which has so many different textures. What does the outside feel like? Is it different from the feel of the inside or the pit? What does it all remind you of?
Find more sensory ideas, tips and videos here. If you get stuck and need a little help with describing words, we have a selection for you here, too!
Serving
Why not ask your child to design a beautiful menu for the table, with special emphasis on the veggies in the meal (maybe it’s featured in an image or a funny play on words)…
Find the best ways of involving your own child and their skills and interests on our Roles for Kids page.
Claire Wright
Claire has been working with children, food and communications for over 15 years, and is our Editor at Veg Power, helping translate expert advice into small, practical steps for busy families, and creating recipes that are actually simple.
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