One-Pan Southwest Beans & Corn Skillet

A Flavor-Packed, High-Protein Meal for Busy Days!

If you’re looking for a quick, nutritious, and delicious meal that doesn’t require hours in the kitchen, this Southwest Skillet Beans & Corn recipe is for you! It’s packed with plant-based protein, fiber, and bold Southwest flavors, making it a perfect dish for busy weeknights, meal prep, or post-workout fuel. Plus, it’s a one-pan wonder, so cleanup is a breeze!

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Why You’ll Love This Recipe:

• One-pan convenience – Enjoy a tasty meal with minimal cleanup. This efficient cooking method is perfect for busy individuals or families, allowing more time to enjoy the meal and less time on cleanup, ideal for weeknight dinners or casual gatherings.

• Nutrient-rich – Packed with protein, fiber, and healthy fats, this dish nourishes your body while satisfying your hunger. Protein from beans or lean meats supports muscle growth, fiber from vegetables and grains aids digestion, and healthy fats from avocados or olive oil enhance flavor.

• Cost-effective – Uses affordable pantry staples like beans, corn, and tomatoes, saving money and reducing food waste. These versatile ingredients allow you to create nutritious meals without overspending, promoting mindful eating and resourcefulness.

• Highly adaptable – Customize with spices, grains, or tortillas. Modify the recipe to suit your tastes or dietary needs by adding jalapeños for spice, grains like quinoa for texture, or serving with tortillas for a fun dining experience, making it suitable for any occasion.

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Health Benefits of Each Ingredient

• Black Beans – Packed with plant-based protein and fiber, they help with digestion, stabilize blood sugar, and keep you full longer.

• Corn – A great source of antioxidants like lutein, which supports eye health, and fiber for gut health.

• Bell Peppers – Loaded with vitamin C, which boosts immunity, promotes skin health, and helps with collagen production.

• Garlic & Onions – Contain anti-inflammatory and heart-healthy compounds that support immune function and circulation.

• Tomatoes – Rich in lycopene, a powerful antioxidant linked to heart health, reduced inflammation, and better skin.

• Chili Powder, Cumin & Smoked Paprika – These spices help boost metabolism, improve digestion, and provide anti-inflammatory benefits.

• Avocado – Full of heart-healthy monounsaturated fats, potassium, and fiber to support brain and heart health.

• Cilantro – A natural detoxifier that helps remove heavy metals from the body and supports digestion.

• Lime Juice – High in vitamin C and antioxidants, it aids digestion and enhances nutrient absorption.

This dish is nutrient-dense, anti-inflammatory, and packed with flavor, making it a perfect choice for a healthy meal!

Southwest Skillet Beans & Corn

Servings: 4 | Prep Time: 10 minutes | Cook Time: 15 minutes

Ingredients:

• 1 tbsp olive oil or avocado oil

• 1 small onion, diced

• 1 bell pepper (any color), diced

• 2 cloves garlic, minced

• 1 can (15 oz) black beans, drained & rinsed (or pinto beans)

• 1 cup corn (fresh, frozen, or canned)

• 1 can (14.5 oz) fire-roasted diced tomatoes (or fresh chopped tomatoes)

• 1/2 tsp smoked paprika

• 1 tsp chili powder

• 1/2 tsp ground cumin

• 1/4 tsp cayenne pepper (optional for heat)

• Salt & black pepper to taste

• 1/2 lime, juiced

• 1/4 cup fresh cilantro, chopped

• 1/2 avocado, sliced (for topping)

• 1/4 cup dairy-free shredded cheese (optional)

Instructions:

1. Heat oil in a large skillet over medium heat. Add diced onion and bell pepper, sautéing for 3-4 minutes until softened.

2. Stir in garlic and cook for another minute until fragrant.

3. Add black beans, corn, and fire-roasted tomatoes. Stir to combine.

4. Sprinkle in the smoked paprika, chili powder, cumin, cayenne (if using), salt, and pepper. Mix well.

5. Let everything simmer for 10-15 minutes, stirring occasionally, until the mixture thickens slightly.

6. Squeeze fresh lime juice over the dish and stir in chopped cilantro.

7. Serve warm, topped with avocado slices and dairy-free cheese, if desired.

✨Pro Tip:

Add Textured Vegan Protein (TVP), rice or quinoa for a more filling meal. Also enjoy with fresh tortillas. This can also be served cold with nachos as an amazing dip

Disclaimer:

The tips provided in this blog are for informational purposes only and should not be considered medical advice. Always consult with a healthcare professional for medical diagnosis before starting any new nutritional program, especially if you have any underlying medical conditions or illnesses.