MEXICAN SUPERFOOD BOWLS
Vegan, Super nutritious and Super Tasty!
(I use Organic ingredients where possible)
PART 1-Mexican Sweet Potatoes with Beans:
- 3-4 small sweet potatoes
- 1 cup of black beans
- ½ brown onion
- ½ red capsicum
- 1 tsp of sweet paprika
- 1 tsp of ground coriander
- 1 tsp of ground cumin seeds
- ½ tsp of ground turmeric
- 1 tablespoon of tomato paste
- 1/3 cup of water
- 2 tablespoons of Olive Oil or Coconut oil
- Himalayan Salt to taste
PART 2- Superfood Salad:
This salad is something I regularly love to eat on its own or even have as a side salad at a BBQ or with another meal, it also takes great with Fetta crumbled throughout for the non-vegans.
- ½ large bunch of Kale
- ¾ cup cooked black rice
- 1 large ripe Avocado
- 2 corn cobs
- Large handful of dried cranberries
- Large handful of coriander leaves
- 50 grams of flaked toasted almonds
- 50 grams of sunflower seeds
- 1 tsp of sweet Paprika
- Himalayan Salt to taste
- 1 tsp of olive oil
- Juice of ½ lemon
- 2 tsp of Olive Oil
- 1 tsp of agave nectar
- ½-1 tsp of apple cider vinegar
Step 1. (Using ingredients from part 1)
Firstly preheat your oven to 190˚c (fan forced)
Thoroughly wash your sweet potatoes with water. Pat dry, then place them in a baking dish, rub with desired oil then season with the salt.
Place in oven and set timer to 60 minutes
Note: Cooking time may vary depending on the size of sweet potatoes & your oven.
Step 2. (Using Ingredients from Part 2)
Steam corn cobs for 15-20 minutes or until cooked, in a separate saucepan cook the brown rice as per cooking instructions.
Step 3. (Using ingredients from Part 2)
Once the corn and rice from Step 2 is cooked, set aside and cool to room temperature. Wash and finely chop leaves from the kale (I use the stalk from the top section also where stalk is thinner). Place chopped kale into a large salad bowl then add the olive oil and a small dash of salt and massage through the leaves to soften the kale. Chop the coriander, dice the avocado into chunky pieces and add to salad bowl. Cut the corn from the cob then add to salad bowl along with ¾ cup of the cooked rice. Next add the dried cranberries and sunflower seeds. Then combine all ingredients from Part 3 in a small bowl to make the dressing, drizzle over the salad, then gently toss the salad, garnish with toasted flaked almonds and a sprinkle of sweet paprika.
Step 4. (Using Ingredients from part 1)
Finely chop the onion then cut the capsicum into small squares, then place paprika, ground coriander, ground cumin and ground turmeric into a bowl, add the tomato paste and water and stir until blended well to make a sauce.
Heat pan with a tsp of oil to a low-medium heat, gently sauté the onion and capsicum for 5 minutes or until softened and browned, stirring regularly. Next add the black beans and continue to cook for a further 2 minutes, then add the sauce, cook for a further 3 minutes stirring regularly. Remove from heat and place lid on to keep warm.
Once the sweet potatoes are cooked, remove from oven
Arrange salad into bowls then place a sweet potato on top, make an incision lengthways across it and fill with the capsicum & bean mixture, top with fresh chilli if desired, fresh coriander & Serve.
(A drizzle of natural yoghurt is also an option for the non-vegans)
I normally then make a kid’s version of this bowl for my son, using the bean mixture mixed through with the rice, some diced sweet potato pieces, avocado and/or natural yoghurt.