• 270g black beans Black Beans, canned, drained
• 255g wild rice Wild Rice, cooked
• 80g peas Peas, frozen, boiled
• 80g spinach Spinach, raw
• 10g butter Butter
• 9g garlic Garlic
• 10g lemon juice Lemon Juice
• chopped parsley
• 10g butter Butter
• 10g parmesan Parmesan
• chopped parsley

1. 1

   Prep everything first: wash and trim the peas and spinach, 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

   Melt the butter with the garlic over a gentle heat for 1 minute, then spoon the foaming garlic butter over the protein and finish with lemon.

5. 5

   Meanwhile, steam or stir-fry the peas and spinach 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.

7. 7

   Bulking upgrade: add the butter, parmesan for extra energy-dense calories.

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