Plate of grilled flank steak

Carne Asada Rice Bowl

It's no secret that as Crohn's and ulcerative colitis patients, we tend to fall into the "borderline anemic" category due to malabsorption of iron, thus leaving us feeling fatigued and run down.  I have found that incorporating more red meat into my diet has helped keep my iron levels normal without the use of iron supplements, which is quite nice considering the adverse effects they can have on the body.

I know that red meat is also a pain point for some IBD patients. While some love it, others either hate it or it hates their body so they avoid it at all costs. The beauty of this particular rice bowl is that while it is called a "carne asada rice bowl" it actually can be filled with the protein of your choice. And can even be made vegan!

Customize your rice bowl recipe

Feel free to sub in chicken, salmon, chickpeas, or tofu instead of the steak, and simply use the same seasoning mixture to experience the original flavors of the dish. You can also replace the steak with portobello mushrooms which will give it the same "meatiness" texture without the animal protein.

This is also a great meal to make ahead, simply requiring you to assemble it when ready to eat. I also enjoy this dish for lunch, making sure to add protein to my diet without weighing me down in the afternoon. I hope you enjoy it as much as I do!

Serves 4

Ingredients for carne asada rice bowl

1 lb. flank steak (seasoned with salt and pepper and cooked to desired temp, medium temperature recommended)
2 cups brown rice, cooked
2 tbsp. olive oil
1 yellow onion, sliced
1 15-oz. can of black beans
1 packet of taco seasoning (I prefer Siete brand which is also gluten-free)
1 avocado, sliced
1/4 cup cilantro
1 lime, cut into wedges

How to make this rice bowl recipe

1. In a large skillet, sauté yellow onion in olive oil and cook until soft.
2. Add black beans and taco seasoning. Stir until evenly covered.
3. In small bowls, layer rice, onion/black bean mixture, and slices of steak.
4. Top with avocado and cilantro. Squeeze the juice of the lime wedge.

Crohn's and ulcerative colitis recipes

When it comes to cooking with IBD, we're all working from a different set of ingredients. Food sensitivities and dietary restrictions vary greatly from person to person, and there is no one diet recommended for Crohn's or ulcerative colitis. Check out our full list of recipes for more ideas – all from people who cook, eat, and live with IBD!

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Nutrition facts

Per Serving

  • calories: 876
  • carbohydrates: 105.1g
  • cholesterol: 62mg
  • dietary fiber: 16.1g
  • potassium: 1288mg
  • protein: 48.7g
  • saturated fat: 7.6g
  • sodium: 178mg
  • sugars: 2g
  • total fat: 29.4g

Disclaimer: InflammatoryBowelDisease.net does not provide any express or implied warrant toward the content or outcome of any recipe.

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