Burrito Rice Salad

Claire Wright

Featuring:

Avocado

Peppers

Pulses

Sweetcorn

Effort:

Complexity:

Cost:

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

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Activities

While getting kids to interact with veggies for real and using their senses to explore them is best, encouraging hands off activities like arts & crafts, puzzles & games or at-home science experiments can be a great start, particularly for those who are fussier eaters or struggle with anything too sensory. Use these veg-themed activities as a stepping stone to interacting with the veg themselves. We have loads of crafty downloads here, puzzles here, and quirky science with veg here.

Sensory

Once you feel your child is ready to engage a little more, you can show them how to explore the veg you have on hand with their senses, coming up with playful silly descriptions of how a veg smells, feels, looks, sounds and perhaps even tastes. Find ideas, videos and some simple sensory education session ideas to get you started here.

Serving

The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it! Giving children a sense of ownership in the meal can make a big difference to their feelings going into it and the pride they take in it. You know your child best, but if you aren’t sure where to start, we have some fun and simple ideas for easy roles you can give them in the serving process over here.

Claire Wright

Editor: After leaving Exeter University with a degree in English Literature, Claire worked in various fields ranging from youth work and charities to publishing, before starting up a food-focused website when her first child was born. After being asked to project manage the publication of Veg Power's Crowdfunder book, Claire came on board as a fully-fledged team member in 2018 to take on the role of Communications Manager, then Editor, looking after Veg Power's website, content, recipes and social media platforms.

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