Hearty Beef & Veggie Bowls

Bolster Immunity with this dish! Corn contains a variety of carotenoids, compounds that act as antioxidants and have immune-boosting effects. Only yellow corn, however, has significant amounts of these healthful compounds. White corn does not, so be sure to opt for yellow!

Photo: Jodi Pudge

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Prep Time
15 min
Cook Time
15 min
30 min


  • 1 tsp safflower oil
  • 1 lb extra-lean ground beef
  • 2 cups seeded and diced green bell peppers
  • 14 1/2 oz boxed or jarred unsalted diced tomatoes
  • 1 1/2 cups frozen corn kernels, thawed
  • 1 1/2 tbsp Worcestershire sauce
  • 2 tsp ground cumin
  • 1 tsp balsamic vinegar
  • 1/2 tsp each sea salt and fresh ground black pepper
  • 1/2 cup sour cream
  • Fresh cilantro sprigs for garnish, optional


  1. In a medium pot on medium-high, heat oil. Add beef and cook, stirring and breaking up with a wooden spoon, for 4 minutes. 
  2. Add bell peppers, tomatoes, corn and Worcestershire and stir to combine. Bring to a boil. Cover, reduce heat and simmer for 15 minutes, until bell peppers are tender. 
  3. Remove from heat and stir in cumin, vinegar, salt and black pepper. Spoon into serving bowls and top with sour cream, dividing evenly. Garnish with cilantro (if using).

Nutrition Information

  • Serving Size 1 1/4 cups beef mixture and 2 tbsp sour cream
  • Calories 274
  • Carbohydrate Content 22 g
  • Cholesterol Content 70 mg
  • Fat Content 9 g
  • Fiber Content 6 g
  • Protein Content 28 g
  • Saturated Fat Content 3 g
  • Sodium Content 410 mg
  • Sugar Content 10 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 1 g