2. Lunch: Black Bean and Quinoa Maco Bowl
Skill level: Beginner
Start to finish: 1 hour, 5 minutes
Prep: 20 minutes
Cook: 45 minutes
1/2 cup uncooked quinoa (or 1½ cups cooked)
1 cup uncooked black beans or 1 (15 oz) can
1 large sweet potato
½ cup cashews (or 1/2 cup pumpkin seeds)
1/2 to 1 cup water
½ tsp garlic powder
½ tsp onion powder
1½ tsp dill
½ tsp celery seed
Black pepper and salt (to taste)
¼ tsp cayenne (optional)*
1 tsp apple cider vinegar (optional)
1 large bell pepper (chopped)
2 cup carrots (chopped)
2 cup broccoli (chopped)
1 large tomato (chopped)
8-10 cups of spinach (or other green leafy veggie)
1. Preheat oven to 350°.
2. Wash and dice the sweet potato. Place it in the oven, and cook until soft (30-40 minutes). *Option to also put the sweet potato in the oven whole. Allow it to cook for 10-15 minutes, then take it out and let it cool. Then dice the sweet potato and put it back in. This method is great for those who dislike dicing raw sweet potatoes.
3. Combine 1 cup water with 1/2 cup of uncooked quinoa. Bring to a boil, and then reduce to medium heat. Allow to cook until the liquid has cooked off (about 15 minutes).
4. If using the slow prep method, combine 1 cup uncooked black beans with 3 cups water. Bring to a boil, and then reduce to medium heat until beans are soft (about 30 minutes).
5. In a blender, combine the cashews (or pumpkin seeds) with water, garlic powder, onion powder, dill, celery seed, salt, and pepper. If using the cayenne and apple cider vinegar, you can add these too. (Note: The cayenne and apple cider will make the dressing taste a little less like ranch, but it’s still tasty.) Start with less water, and add more as needed. Blend the ingredients together until smooth.
6. Wash and chop the rest of the veggies. Layer all ingredients into four bowls. Toss with creamy dressing, and serve.
Nutrition information (per bowl, using cashews)
Calories: 460; total fat: 11g; protein: 21g; carbohydrates: 75g; fiber: 17g
Recipe and photo by Kristina DeMuth, MPH, RD, LD with Blue Cure, a nonprofit on a mission to prevent prostate cancer and improve outcomes for those with cancer.Back to top