Written by Gabi Meltzer, Registered Dietician, July 2024
This meal is a vibrant and delicious combination of black beans, rice, creamy guacamole, and roasted broccolini and peppers. Perfect for a nutritious and satisfying dinner!
Recipe Overview
🫘🫑🫘🫑
Main Ingredients: Black beans, rice, guacamole
Roasted Vegetables: Broccolini, bell peppers
Cuisine: Southwest-inspired
Preparation Time: Under 30 minutes
Enjoy this wholesome and flavourful dish that brings together the richness of black beans, the creaminess of guacamole, and the vibrant taste of roasted vegetables.
Nutritional Content and Benefits
This Black Bean Bowl is not only flavourful but also packed with nutrients. This meal offers the following:
Protein: 🫘Black beans provide a plant-based source of protein, essential for muscle repair and growth.
Fibre: 🍚The black beans, rice, avocado and vegetables all contribute to a high fibre content, aiding in digestion and promoting a feeling of fullness.
Healthy Fats: 🥑The guacamole adds healthy fats from avocados, good for heart health and providing essential fatty acids.
Vitamins and Minerals: 🫑Roasted broccolini and peppers are rich in vitamins A, C, and K, as well as minerals like potassium and magnesium.
Polyphenols: This meal contains a wide range of polyphenols (found in a wide array of plant-based foods), which have antioxidant and anti-inflammatory properties and lower the risk of chronic diseases.
🫘🍚🥑🫑 Gut Health Benefits 🫘🍚🥑🫑
This meal supports gut health by incorporating a variety of plant foods. The diversity of plants in your diet is crucial for a healthy gut microbiome. This dish contains about 12 different plants: black beans, red onion, garlic, spices, almond butter, rice, avocados, broccolini, bell peppers, lime, tomatoes and coriander. Including a wide range of plant foods helps promote the growth of diverse gut bacteria, which is linked to better digestion, improved immune function, and overall well-being.
❔❔Fun Fact:
Did you know? The perception of coriander as bitter or soapy is a genetic trait. This sensitivity is primarily associated with a specific gene cluster which encodes olfactory receptors in the nose. People who have a certain variation of this gene are more likely to perceive coriander as having a soapy or unpleasant taste. However, not everyone with this genetic variation will necessarily dislike coriander, as taste preferences can be influenced by a variety of factors, including cultural exposure and personal experiences. If it tastes soapy to you, leave it off. Either love it or hate it.....I love it! (Forgot to add it to this food pic, only added after)
Recipe:
Ingredients:
Serves 2-3
Beans
2 tins black beans (drained and rinsed)
1 tin diced tomatoes
1 red onion
2 garlic cloves, crushed
1 tsp smoked paprika
1 tsp ground cumin
1 Tbsp almond butter
1 Tbsp tomato pureè
Juice of 1/2 lime
Pinch of sea salt
1/2 Tbsp olive oil
Guacamole
1 ripe avocado
Juice of 1/2 lime
Handful rosa/cherry tomatoes (finely chopped)
Broccolini
2 handfuls (washed and leaves removed)
Olive oil, salt and pepper
Yellow and Red Bell Peppers
One of each (sliced)
Olive oil, salt and pepper
To serve
Cooked/Microwave packet brown rice
2 Handfuls fresh coriander (for the coriander lovers, not haters)
Directions
Cook rice according to packet instructions
If you are going to use the oven for the vegetables, preheat the oven to 200 degrees C.
For the beans: place a pan over medium heat and add a drizzle of olive oil. Once warm, add the salt, onion and garlic and cook for 5-10 minutes, until soft. Add the cumin and smoked paprika. Cook for 2 minutes and then add the tomato pureè, almond butter, beans, lime juice and tinned tomatoes. Bring to the boil, then reduce the heat to a simmer for 15 minutes.
Brush the broccolini and sliced peppers with olive oil and season. Air Fry for about 8-10 minutes at 200 degrees C, checking halfway (or roast in the oven for 10-15 minutes on a lined baking tray).
Mix the guacamole ingredients in a small bowl and mash together
Serve the beans, roast veggies and guacamole on top of the rice, in a bowl or on a plate. Top off with a handful of fresh coriander. Enjoy! xxx
For personalised guidance on making nutritious, satisfying food choices that suit your individual needs, book a consultation here: https://www.gabimeltzerdietician.com/book-online.
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