Chilli, Lime, Sweet Potato and Rice Bowl

This rice bowl is another one of my super simple to make recipes that doesn’t take much time at all to create! It’s essentially a selection of some of my favourite foods combined to make a delicious lunch or dinner option.

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If you know me then you will know that I LOVE all things hot and spicy – but that doesn’t mean that you have to spice yours up if you don’t want to!

The following recipe makes enough to serve two to three people – depending on how big you want your bowl to be.

Ingredients:

  • 125g of cooked brown rice
  • 400g of cooked black beans, drained and rinsed
  • A handful of coriander
  • 1 garlic clove, chopped
  • 1 red chilli, deseeded and chopped
  • 2 inches of fresh ginger, chopped
  • 3 small sweet potatoes, chopped into small chunks
  • A handful of cashew nuts
  • 2 small handfuls of pumpkin seeds
  • Extra-virgin olive oil
  • Tamari soy sauce
  • 1 lime, sliced in half
  • Maple agave (or your favourite natural sweetener)

Method:

Start by preheating your oven to 200C or 400F. Next, place your sweet potato chunks on an oven tray and drizzle a generous amount of olive oil over them. Roast the potatoes in the oven for 20 minutes.

Place the cashew nuts and pumpkin seeds in a separate oven dish and roast with the potatoes for the final seven minutes of the 20 minutes.

While the sweet potato and the nuts and seeds are roasting you can turn your attention to making your salad dressing. For this you will need to place the ginger, the red chilli, and the garlic in a bowl. You can then take the lime halves and squeeze as much juice as you can into the bowl. Add four tablespoons of olive oil to the mix with two tablespoons of the tamari soy sauce and two tablespoons of the maple agave – or your favourite natural sweetener! Whisk the contents of the bowl together.

Next, take a large handful of the rice and place into each bowl, alongside a large handful of the sweet potato and the black beans and the nuts and seeds. You can then pour the salad dressing over the top of each bowl and sprinkle with coriander.

Want to learn more about how eating more plant-based foods can enhance your health? Click here now to check out my starter guide!

Black Bean and Tomato Soup

During these hot summer months the last thing you want to do is eat a heavy meal during the day. That is why soup is such a great seasonal option at the moment! It fills you up without leaving you feeling like you have over-indulged. There are countless delicious ready made varieties in the supermarkets, but if you want to be sure that you are getting the nutrition you need then it is best to make your own! Making soup at home is also a low-cost way to cook a large amount that can then be frozen and eaten at a later date.

Making soup with black beans is a fantastic way to thicken the consistency as well as to massively boost the health benefits of your meal. They are very high in protein but contain very minimal amounts of saturated fat and absolutely no cholesterol! They are also crammed full of micronutrients, fiber and those all important antioxidants. So, it is easy to see how regular consumption of black beans can do wonders for your body!

To make a batch of this soup, gather and prepare the following ingredients:

2 cups of cherry tomatoes
1 red onion, diced
2 jalapeno peppers, chopped
2 garlic cloves, chopped
2 carrots, chopped
400g tin of cooked black beans
1 stalk of celery, chopped
¼ cup of coriander, chopped
2 cups of veg stock
Salt and pepper
Coconut oil

The first thing you will need to do is heat a tablespoon of coconut oil in a large pan and then fry the onion, garlic and jalapeno peppers. When the onion starts to brown, lower the heat slightly and add in the celery and carrots and then continue to fry. As the vegetables start to soften, add in the tin of black beans and the veg stock, You must then stir this pan occasionally for the next ten minutes.

After this time, add in the cherry tomatoes and continue to heat for a further ten minutes. Season with the salt and pepper and then pop it all in your food processor and whiz away until smooth. Pour into bowls, top with the fresh coriander and serve!

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Black Bean Guacamole

Sometimes it’s the simple things in life that are the easiest, right?  Well, here’s a recipe that the statement certainly applies to!  I am seriously obsessed with guacamole.  I could probably live on it for the rest of my life… and to be honest, no one makes better guac than they do in the States.  There are so many things I love about living in London but this foodie misses her GUACAMOLE!  And here’s the thing – it is so easy to whip up in seconds and have it on rye bread in the morning or with some corn chips for a mid-afternoon snack.  In this recipe, I wanted to add a twist to it and make it VERY Tex-Mex and thus the black beans have been added!

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For a good portion of black bean guacamole dip, grab yourself these ingredients:

2 large avocados, peeled and pitted

1 cup of black beans, cooked (from a tin is fine too, just make sure to drain and rinse)

1 small red onion

A large handful of coriander

1/2 a lime, juiced

1 garlic clove

Pinch of pink himalayan sea salt

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Let’s quickly zoom in on black beans and their mighty nutritional profile.

Black beans are packed with fiber and protein. That means they’ll satisfy even the most intense hunger, and will keep you feeling full and energetic for hours. Black beans help to regulate your body’s glucose level throughout the day, which means your metabolism will be chugging away at top speed, burning through any extra calories you’ve taken on so that you can stay slim and trim. Plus, the fiber content of black beans will help you beat cholesterol. The soluble fiber in black beans binds with the bile acids in your system and carries them out of your body, making it impossible for those acids to become cholesterol. This is great news for your heart health, and can dramatically reduce your risk of a stroke or heart attack. Black beans also pack a large amount of insoluble fiber, which is fuel for your digestive system, and helps keep your whole digestive tract in top shape. This prevents a wide range of ailments, including short-term bouts of constipation and chronic conditions like diverticulosis and irritable bowel syndrome. Plus, black beans are high in antioxidants called anthocyanins, which help fight the free radicals in your system, so black beans are a powerful nutritional weapon in the fight against cancer and the aging process. They are also high in iron and manganese, two important building blocks of a healthy overall diet.

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Place the red onion, coriander, lime and pressed garlic into your food processor until finely chopped.  Next, add the avocados and sea salt and PULSE unit you get a chunky texture.  Transfer this mixture to a bowl and fold in the black beans and seriously , that is it!  Your guest will be raving about this simple, nutritious and delicious dip!

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