Avoid the mid-week meal slump with this quick and easy recipe!
Finally, a great-tasting, vegan meal featuring a complete protein that you can make in under thirty minutes! Whole food dreams come true for plant-based eaters with this Farro and Black Bean Buddha Bowl. We found inspiration for this high-protein vegan dish while grocery shopping in the freezer aisle, gathered the fresh ingredients right there, and made it ours. Now you can, too!
Lovely to Look at AND Tasty
The colors in this healthy bowl pop, making the meal not only healthy, but also quite lovely to look at. In addition to farro and black beans, this bowl also contains kale and mango salsa. Mango’s sweetness combines with the salsa’s spice and kale’s crunch to create a winning team. Add some smooth avocado to that mix and make your mouth happy! We know this quick and easy meal will be a hit in your house because it is in ours.
The argument for eating whole grains is strong, and farro makes for a great white rice substitute. Like quinoa, farro contains a strong source of protein and helps regulate blood glucose levels. Farro’s biggest benefit is its high protein content, which assists better health and a trim waistline.
Not only does farro top the charts health-wise, but it also tastes great. With a chewy texture and somewhat nutty flavor, farro really works well in stews, soups, curries, and even breakfast bowls. With all that said, it’s no wonder farro’s other name is “ancient grain.”
Good Carbs vs. Bad Carbs
On account of its high-carb content, farro stayed quietly on the shelves during the low-carb craze. Biding its time, farro waited patiently for starving vegetarians and vegans to rediscover it. How fortunate we are that our European friends, the Italians, kept right on using farro while we eschewed carbs! Although it’s not gluten-free, farro may be more tolerable than other wheat-derived grains for gluten intolerance. However, celiacs must not consume farro because it does contain gluten.
We know that bad carbs sometimes seem to undo days of training, but it’s important to consume good carbs. They’re low in calories, a whole food with no preservatives, high in fiber, and great for lowering cholesterol. In fact, the more whole grains we eat, the lower our risk of health problems. And, most importantly, good carbs are filling and satisfying.
Complete Protein Source
Combined with farro, a meal with beans provides a complete protein source. If you’ve scoured the web for easy ways to lose a modest amount of weight, no doubt you’ve seen the argument for beans. Here’s the deal: Beans are full of nutritional value (namely protein), and after eating them, we no longer feel compelled to eat more. When it comes to adding beans to our world, we all could use a little more nudging and good recipes. Try it, starting with this amazing Farro and Black Bean Bowl!
But first, you’ll want to season those beans. Beans are a lot like tofu: They absorb flavor while being a bit flavorless themselves. Adding spices, especially a bit of chili pepper, makes beans tasty. Food that hasn’t been properly salted can come off as bland and tasteless, and beans need both salt and seasoning. This high-protein vegan dish screams for flavor, and we provide it by adding spice and heat.
Mango Makes Black Bean Buddha Bowl Sing
The crazy amounts of vitamins in kale make it a no brainer to add it to this Buddha bowl. To optimize taste, though, cut kale in slivers or chop it in small pieces, and give it a good massage. All that rough stuff tastes better with a smidge of olive oil and the right rub-down to break it down. If you want to reduce calories and avoid olive oil, try this hack: Throw the kale in a zipped plastic bag or closed container and give it a good shake.
Finally, Islanders sure know how to make a good salsa. Undoubtedly, mango is a favorite for its sweetness. Peach and pineapple also work in salsa for this high protein vegan dish. Of course, you can always make your own, and that will earn you high points in culinary circles. But, oftentimes, a good jar or a fresh deli version drummed up at the grocery store will get ‘er done.
Assembling this bowl is super easy. Layer the kale with the beans and farro, and then top with mango salsa and avocado. You’ll be surprised at how pretty this bowl turns out, which always makes for delightful eating!
Farro and Black Bean Buddha Bowl
- 1/2 cup farro uncooked, quick cook (10-minute)
- 16 ounces black beans
- 1/8 teaspoon garlic power
- 1/8 teaspoon cumin
- 1 pinch crushed red pepper flakes
- 1/2 teaspoon salt kosher
- 1/4 teaspoon pepper
- 8 cups kale
- 2 teaspoons olive oil
- 1 pinch salt kosher
- 1 cup mango salsa jarred
- 1 avocado cubed
- 1 jalapeno minced
- Prepare farro according to instructions on box.
- Prepare black beans (below) while farro cooks.
- Drain farro and return to pot (removed from hot burner) to retain heat.
- Combine the beans with the garlic powder, cumin, crushed red pepper flakes, salt, and black pepper in a heavy-bottomed saucepan. Warm on medium temperature for five to ten minutes.
- Wash and dry kale.
- Cut kale into ribbons if using Italian or Dragon, cut into pieces if using Curly.
- Using either a quart sized zip bag or plastic container, add oil and kale, seal bag (or container), and shake. Open the container and massage. If it’s in a bag, you can massage while it’s sealed. Optional, add a pinch or two of salt.
- Lay down 2 cups of kale in each bowl, followed by 1/2 cup of beans and 1/4 cup of farro. Place 1/4 of cubed avocado, followed by 1/4 cup of salsa, and 1/4 of minced jalapeño.
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Be sure to share your thoughts on this farro and black bean buddha bowl in the comment section! We always Love to hear from you!
If you love this recipe, we think you might also like to try these 7 easy protein bowls for breakfast and lunch.
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