• 200g black beans Black Beans, canned, drained
• 120g wild rice Wild Rice, cooked
• 80g tenderstem broccoli Tenderstem Broccoli, steamed
• 80g sweetcorn Sweetcorn, canned
• 2 tsp Cajun seasoning
• 10g lemon juice Lemon Juice
• 50g greek yoghurt Greek Yoghurt, 0% fat
• chopped parsley

1. 1

   Prep everything first: wash and trim the tenderstem and sweetcorn, then measure out the sauce ingredients.

2. 2

   Cook the wild rice blend according to the pack, usually 20-25 minutes, then drain.

3. 3

   Warm the black beans in a pan with a splash of water and the seasoning, lightly crushing a few to thicken.

4. 4

   Coat the protein generously in Cajun seasoning. Mix the yoghurt with lemon juice and a pinch of the spice to make a cooling dip.

5. 5

   Meanwhile, steam or stir-fry the tenderstem and sweetcorn for 3-5 minutes until just tender with a little bite.

6. 6

   Build the bowl: wild rice first, then the veg and black bean, spooning over any remaining sauce. Finish with the chopped parsley.

Tap ingredients and steps to tick them off as you cook.