Curried Kidney Beans, Quinoa, Roasted Zucchini, Mango Salsa Bowl
User Reviews
5
9 reviews
Excellent
-
Prep Time
20 mins
-
Cook Time
30 mins
-
Total Time
50 mins
-
Servings
2
-
Calories
503 kcal
-
Cuisine
Fusion
Curried Kidney Beans, Quinoa, Roasted Zucchini, Mango Salsa Bowl
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Curried Kidney Beans, Quinoa, Roasted Zucchini, Roasted broccoli stems, Mango Salsa Bowl. Easy fridge clean up bowl. vegan gluten-free nut-free soy-free recipe. Can be oil-free
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Ingredients
For the kidney beans:
- 1 tomato large
- 3 cloves garlic
- 1/2 inch ginger
- 1/2 tsp garam masala
- 1/4 tsp Turmeric
- 1/2 tsp cumin powder
- 1 tsp coriander powder
- 1/2 tsp paprika
- 1/4 to 1/3 tsp cayenne pepper or red chili powder
- 1/2 tsp onion powder or flakes
- 1 tsp lemon juice
- 1/2 tsp dried fenugreek leaves optional, or 1/8 tsp fenugreek seeds
- 1/2 cup water
- 1 15 oz Kidney Beans can or 1.5 cups cooked
- 2/3 to 3/4 tsp salt depends on if the kidney beans were salted
Veggies:
- zucchini sliced
- broccoli stem thinly sliced
- radish sliced
- greens or lettuce
- Mango ripe or mango salsa
Instructions
- For the Curried Kidney Beans: Blend all the ingredients through water and 2 tbsp of the drained kidney beans until smooth. Add blended tomato mixture in a saucepan and cook over medium heat until it thickens slightly about 6 to 7 minutes. Add he kidney beans and salt. Cover and cook over medium heat for 9 to 12 minutes or until the kidney beans can be easily mashed. Taste and adjust salt and spice. Cook longer if the sauce is too thin.
- For the Veggies: Roast the zucchini and broccoli stems on a grill pan until roasted to preference with or without oil. Sprinkle salt and garam masala on the veggies once done and keep aside.
- Cook the quinoa or other grains.
- Cube the mango and use as is or make salsa with finely chopped red onion, cilantro, jalapeno, lime juice, salt and pepper to taste.
- Arrange the bowl with a heaping serving of saucy kidney beans, quinoa or other cooked grain, crunchy lettuce or greens of choice, roasted zucchini and broccoli stems, radish slices and mango/mango salsa. Sprinkle salt, pepper/red pepper flakes, and generous garam masala on the bowl. Add a dash of lemon juice. Serve!
Notes
- Nutritional values based on one serving
Nutrition Information
Show Details
Calories
503kcal
(25%)
Carbohydrates
94g
(31%)
Protein
32g
(64%)
Fat
2g
(3%)
Sodium
817mg
(34%)
Potassium
2475mg
(53%)
Fiber
24g
(96%)
Sugar
14g
(28%)
Vitamin A
2565IU
(51%)
Vitamin C
181.7mg
(202%)
Calcium
195mg
(20%)
Iron
9.8mg
(54%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 503 kcal
% Daily Value*
| Calories | 503kcal | 25% |
| Carbohydrates | 94g | 31% |
| Protein | 32g | 64% |
| Fat | 2g | 3% |
| Sodium | 817mg | 34% |
| Potassium | 2475mg | 53% |
| Fiber | 24g | 96% |
| Sugar | 14g | 28% |
| Vitamin A | 2565IU | 51% |
| Vitamin C | 181.7mg | 202% |
| Calcium | 195mg | 20% |
| Iron | 9.8mg | 54% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
9 reviews
Excellent
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