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5.0 from 9 votes

Curried Kidney Beans, Quinoa, Roasted Zucchini, Mango Salsa Bowl

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

Prep Time
20 mins
Cook Time
20 mins
Total Time
50 mins
Servings: 2
Calories: 503 kcal
Cuisine: Fusion

Ingredients

For the kidney beans:
  • 1 large tomato
  • 3 cloves of 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/red chili powder
  • 1/2 tsp onion powder or flakes
  • 1 tsp lemon juice
  • 1/2 tsp dried fenugreek leaves or 1/8 tsp fenugreek seeds optional
  • 1/2 cup water
  • 1 15 oz can of kidney beans or 1.5 cups cooked kidney beans
  • 2/3 to 3/4 tsp salt depends on if the kidney beans were salted
Veggies:
  • sliced zucchini
  • thinly sliced broccoli stems
  • sliced radishes
  • greens or lettuce
  • ripe mango or mango salsa

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. Cook the quinoa or other grains.
  4. Cube the mango and use as is or make salsa with finely chopped red onion, cilantro, jalapeno, lime juice, salt and pepper to taste.
  5. 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

Calories 503kcal (25%) Carbohydrates 94g (31%) Protein 32g (64%) Fat 2g (3%) Sodium 817mg (34%) Potassium 2475mg (71%) 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

% 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.