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Black Bean Nourish Bowl

Updated: Mar 23, 2023

The key to a good nourish bowl, and a good vegan meal in general, is a good sauce. I love a good, creamy sauce and I find they can make any veggie you might not be a big fan of, taste incredible.

One of the great things that you will discover in vegan recipes, is that if it’s spiced and dressed right, you’ll be actually CRAVING vegan recipes, like this one!

It’s THAT good!


Another great thing is the base can stay relatively the same for every sauce. All you need is hummus, tahini, or cashews and you can experiment with so many different flavors.

Not to mention that the base itself offers so many incredible health benefits by providing protein and healthy fats. It’s a win-win situation.


The conversation about veganism aways stirs a conversation about protein intake. As long as you follow a predominantly plant-based vegan diet, you will be getting ample protein in your diet.

Although the conversation centers around protein, what we really need to be talking about is amino acids. In order to fulfill the body’s requirement of 9 essential amino acids, vegans have to be conscious of food-pairing.


A whole grain with a vegan protein source (i.e. black beans + brown rice, chickpeas + whole grain toast, tofu + farro) provides us with these vital amino acids and an adequate amount of protein.

The ingredients in this bowl will provide you with all 9 essential amino acids that are vital for protein building in the body that will give you energy and healthy circulation.


Let’s look into the ingredients and all their health benefits for your body!


Ginger: A powerful root herb that provides us with incredible anti-inflammatory benefits and a zangy flavor to our meals. This herb also increases our “happy” hormones including dopamine and serotonin that can fight hormonal imbalance syndromes including anxiety and depression. This herb also combats digestive related diseases and discomforts including nausea, acid reflux, constipation, and bloating.


Black Beans: A delicious source of vegan protein, black beans are typically associated with a Tex Mex style meal but they can be used in any variety of bowls and flavors. Black beans are known for their benefits in joint and bone health and have proven to help combat diseases like arthritis and osteoporosis. Their dark color lets you know they have a high antioxidant level that can help prevent cancers, control diabetes, and reduce the risk of cardiovascular diseases.


Spinach: This cruciferous vegetable boosts high amounts of essential vitamins and minerals. Everyone knows spinach is good for iron production but it also has cancer fighting properties and is extremely immune boosting. It has also been proven to help fight asthma and prevent skin irritations like acne.


Avocado: This essential healthy fat is great for healthy hormones. Through hormone balance your can achieve glowy skin, a more balanced mood, reduced stress, and immune boosting properties. The vitamin and mineral profile found in a single avocado makes it one of the most nutrient dense foods on the planet!


Cilantro: This herb can help detoxify the body by eliminating heavy metal toxins. It also is a powerful microbial because of its high antioxidant content. It also reduces the risk of heart disease, diabetes, obesity, and seizure severity, as well as raising energy levels.

Recipe


Prep Time: 5 minutes

Cook Time: 15 Minutes

Total Time: 20 minutes

Yield: 3 servings


Ingredients:

  • 2 tsp olive oil

  • 1 shallot, sliced

  • 3 cloves of garlic, minced

  • 1 inch ginger, grated

  • 2-15 oz cans black beans, rinse really well

  • 2 cups of spinach

  • 1/2 an avocado

  • 1/2 brown rice, cooked

  • 1/4 cucumber sliced

  • 5 sprigs of cilantro, topping

  • 2 tsp coconut aminos

  • pinch of black pepper and salt

Sauce:

  • 1/2 cup soaked cashews

  • 1/2 tsp ginger powder

  • 1/2 tsp onion powder

  • 1/4 tsp garlic powder

  • 2-3 tsp sriracha

  • 2 tsp maple syrup

  • pinch of salt

  • pinch of pepper

  • juice of half a lime

  • 2-3 tbsp of water

Instructions:


Step 1: In a pan, warm up your oil and add in your shallots and sauté until softened.


Step 2: Add in garlic and ginger and sauté until fragrant.


Step 3: To the pan add in your black beans and sauté for about 3-5 minutes then stir in the spinach and aminos and allow spinach to wilt. Cook the rice according to the packaging.


Step 4: For the dressing, just blend all the dressing ingredients together until smooth and adjust consistency as desired.


Step 5: To assemble the bowl, add a serving of beans along with a scoop of rice, sliced cucumber, half the avocado, drizzle the sauce, top with chopped cilantro and sesame seeds (optional). Enjoy!


NOTES:

Make sure you rinse the black beans well to get rid of any extra sodium from the can.

Sauce can stay in the fridge up to 4 days.

 

If you need any personal support on your wellness journey, I can build you a meal plan customized for your specific health goals to get you feeling and looking your best! Allisun, Certified Nutritionist & Mentor ~

Interested in becoming a mentor or blog contributor at Veginner Cooking? Get in touch!

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