Black Bean, Quinoa, and Kale Bowl with Mango Sauce
Oct 12, 2024
Black Bean, Quinoa, and Kale Bowl with Mango Sauce (Oil-Free)
Serves: 4-6 • Total Time: 20 mins • FODMAP Rating: High
This Black Bean, Quinoa, and Kale Bowl with Mango Sauce is a perfect mix of fresh and filling. Packed with protein, fiber, and kale it has all the nutrients you need, it’s a feel-good super quick meal that’s sweet, savory, and satisfying. That creamy mango sauce ties it all together in the most delicious way!
Ingredients:
For the Bowl:
- 1 cup quinoa, rinsed
- 2 cups vegetable broth or water
- 1 can (15-ounce) black beans, drained and rinsed
- 4 cups kale, stems removed and chopped
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- Salt and pepper to taste
- 1 avocado, sliced (optional for topping)
- Fresh cilantro (optional for garnish)
For the Mango Sauce:
- 1 ripe mango, peeled and diced
- 2 tablespoon lime juice (1 lime)
- 1 tablespoon tahini (optional for creaminess)
- 1 small garlic clove, minced
- 1 tablespoon maple syrup (optional for added sweetness)
- 1/4 cup water (or more for desired consistency)
- Salt and pepper to taste
Instructions:
- Cook the Quinoa:
- In a medium saucepan, combine the quinoa and vegetable broth (or water). Bring to a boil, reduce the heat, and simmer covered for 15 minutes, or until the quinoa is cooked and fluffy. Set aside.
- Prepare the Kale:
- Steam the kale lightly until wilted, about 3-5 minutes, or sauté in a splash of vegetable broth. Season with garlic powder, smoked paprika, salt, and pepper.
- Make the Mango Sauce:
- In a blender, combine the mango, lime juice, tahini (if using), garlic, maple syrup, water, salt, and pepper. Blend until smooth. Adjust the water for desired thickness, and taste to adjust sweetness or lime as needed.
- Assemble the Bowl:
- Divide the cooked quinoa into bowls. Top with black beans and kale. Drizzle generously with the mango sauce.
- Garnish:
- Add sliced avocado and fresh cilantro for an extra boost of flavor and creaminess (optional but recommended).
- Serve:
- Serve the bowl warm or at room temperature, enjoying the mix of textures and the sweet, tangy flavor of the mango sauce.
This bowl offers a great balance of savory, sweet, and fresh ingredients, making it super satisfying!
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