Black beanball and brown rice buddha bowl

Black beanball and brown rice buddha bowl

This nourishing black beanball and brown rice Buddha bowl shows you just how easy it is to make wholesome, balanced meals from everyday plant-based ingredients.

It is usual to find it tricky to develop well-rounded meals once you decide to commit to a plant-based diet. You may be happy eating only a handful of foods to start with, but the novelty will fade fast, and you will desperately begin seeking new ideas.

I’ve been there, done that and got the proverbial t-shirt for it. And that is the reason why I adore Buddha bowls.


Buddha bowls are what drew me to Instagram and what inspired me to start sharing my recipes. I was impressed by their versatility and the endless combinations of foods you could put together. I would suggest making Buddha bowls if you’re new and still finding your way around plant-based eating or on days when you don’t know what to cook.

There are no set rules when it comes to building Buddha bowls. You will find that you develop your unique style over time. Primarily, your bowls should consist of a:

  • starch or a grain such as potatoes, rice, quinoa, or bulgur wheat;
  • a legume such as beans, lentils, peas, tofu or tempeh;
  • a healthy fat such as avocado, nuts, or seeds;
  • vegetables such as spinach, broccoli, kale, rocket or fruits like berries, apples, and;
  • a dressing such as a vinaigrette, tahini, tomato salsa or whatever you wish.

You don’t have to include every component in each bowl you make, but the more elements you use, the more nutrients you’ll get from your meal and the more satisfied you will feel.

For this recipe, I chose brown rice and sweet corn for my grain component, black beans for legume, avocado as a source of healthy fat, spinach, rocket (arugula), courgettes and Brussels sprouts as my vegetable or green component and a home-made tomato sauce as my dressing.

My bowl is heavily loaded, but yours doesn’t have to be. I typically use a lot of ingredients when I can’t make up my mind or when I fancy a little bit of everything.

I love to cook my beans with tomatoes, herbs and lots of spices. It will always be my favourite way to enjoy beans without a doubt. That said, I like to switch things up once in a while without veering too far from my base. I chose to make beanballs with my black beans instead of cooking them the usual way. This added a lot more texture to the meal, which was awesome.

Let’s talk nutrition

Fibre 

Beans are rich in soluble fibre, which lowers cholesterol and blood sugar and improves satiation. Rice and corn are good sources of insoluble fibre that promote bowel health. Avocado is surprisingly rich in high-fibre, providing up to 10g per cup.

Iron

Iron is an essential component of red blood cells. It helps with the production and release of energy in our body and helps to maintain a healthy immune system. Beans, corn and parsley are good sources of iron. Per cooked cup serving, beans provide up to 20% of your daily iron needs. It is always a good idea to pair iron with vitamin C rich foods (in this case Brussels sprouts) to maximise absorption.

The Recipe 

serves 1

INGREDIENTS

  • 200g cooked brown rice
  • 3 tablespoons cooked sweet corn
  • 1 small courgette (zucchini), sliced and steamed
  • 50g Brussels sprouts, lightly steamed then roasted
  • Large handful baby spinach
  • Large handful rocket (arugula)
  • ½ small avocado

For the black bean balls

  • 1 tin black beans, drained and rinsed
  • 1 teaspoon Herbs de Provence
  • Small handful fresh parsley
  • 1 small garlic clove, finely minced
  • Pinch of adobo seasoning
  • 2 tablespoon ground flaxseed
  • 1 teaspoon flour

DIRECTIONS

  1. To make flax eggs, combine the flaxseeds with 4 tablespoons of water, mix well and set aside and allow to thicken. Put the black beans into a separate bowl. Mash well with a fork then add the remaining ingredients. Once thick, stir the flax eggs into the black bean mixture.
  2. Preheat your oven to 200ºC (400ºF). In the meantime, form the black bean mixture into medium-sized balls then place them carefully on a baking tray lined with parchment paper. You should get 6-8 balls. Place the tray in the oven and cook for  15-20 minutes, flipping halfway through cooking or until nicely browned on the outside. You can fry the beanballs if you prefer.
  3. When the beanballs are almost ready, begin to assemble all of the other cooked ingredients and vegetables in your bowl. Once cooked add the beanballs and eat immediately with a dressing of your choice.

 

Print

Black beanball and brown rice buddha bowl


  • Author: Somi Igbene
  • Prep Time: 5
  • Cook Time: 30
  • Total Time: 35 minutes
  • Yield: 1 1x

Description

This nourishing black beanball and brown rice Buddha bowl shows you just how easy it is to make wholesome, balanced meals from everyday plant-based ingredients.


Scale

Ingredients

  • 200g cooked brown rice
  • 3 tablespoons cooked sweet corn
  • 1 small courgette (zucchini), sliced and steamed
  • 50g Brussels sprouts, lightly steamed then roasted

For the black bean balls

  • 1 tin black beans, drained and rinsed
  • 1 teaspoon Herbs de Provence
  • Small handful fresh parsley
  • 1 small garlic clove, finely minced
  • Pinch of adobo seasoning
  • 2 tablespoon ground flaxseed
  • 1 teaspoon flour
  • Large handful baby spinach
  • Large handful rocket (arugula)
  • ½ small avocado

Instructions

  1. To make flax eggs, combine the flaxseeds with 4 tablespoons of water, mix well and set aside and allow to thicken. Put the black beans into a separate bowl. Mash well with a fork then add the remaining ingredients. Once thick, stir the flax eggs into the black bean mixture.
  2. Preheat your oven to 200ºC (400ºF). In the meantime, form the black bean mixture into medium-sized balls then place them carefully on a baking tray lined with parchment paper. You should get 6-8 balls. Place the tray in the oven and cook for  15-20 minutes, flipping halfway through cooking or until nicely browned on the outside. You can fry the beanballs if you prefer.
  3. When the beanballs are almost ready, begin to assemble all of the other cooked ingredients and vegetables in your bowl. Once cooked add the beanballs and eat immediately with a dressing of your choice.

  • Category: Lunch/Dinner

Keywords: black beans, buddha bowl

 

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