Introduction:
Experience gustatory paradise in this “Heaven In A Bowl” recipe. Brimming with flavors and textures, this meal will tease your palate and satiate your desires. If all you are looking for is something that will make you feel warm inside or a sweet snack, then this recipe should get hold of it.
Ingredients:
1 cup cooked quinoa
1 cup cooked black-eyed peas
1 diced avocado
1 cup cherry tomatoes (sliced in two)
Half a cup fresh, frozen or canned corn kernels
¼ red onion (finely chopped)
¼ bunch fresh coriander leaves (chopped)
Juice of 1 lime
Salt and pepper to taste
Instructions:
In one big bowl, mix the cooked quinoa with black beans, diced avocadoes, halved cherry tomatoes, corn kernels, chopped onions and cilantro.
Sprinkle salt together with lime juice over the mixed ingredients as per own taste until the well mixed.
Gently fold everything together until well combined.
Taste and adjust seasoning if required.
Serve immediately into bowls.
Hints for Success:
Cook quinoa thoroughly until it cools down before using other ingredients in mixing.
Prefer fully ripe avocados to achieve desirable flavor and texture for this dish
This recipe is open to variation using personal preferences like adding diced bell peppers, shredded lettuce or dressing drizzled upon it.
Health Benefits:
Protein, fiber and diverse vitamins and minerals are contained in this nutritious whole grain, quinoa.
Black beans are a good source of antioxidants and may help promote detoxification & digestion.
Potassium, vitamin K as well as healthy fats, fiber and various minerals can be obtained from avocados.
Tomatoes are a source of lycopene which is an antioxidant, minerals, vitamins among others with anti-inflammatory properties and might have cancer fighting properties.
Cilantro may offer assistance in detoxification and digestion as they contain a number of antioxidants.
Nutritional Information: (Per serving)
Calories: Approximately 250-300
Proteins: Approximately 8-10g
Fats: Approximately 10-15g
Carbohydrates: Approximately 35-40g
Fiber: Approximately 8-10g
Variations and Substitutions:
Well! Below are some variations and substitutions for the “Heaven In A Bowl” recipe you might want to try:
**Variations and Substitutions:**
– **Grain Variation:** Use brown rice, couscous, farro or barley instead of quinoa for added texture and taste variations.
– **Bean Variety:** Replace black beans with any other kind like pinto beans,kidney beans,chickpeas or even lentils.
– **Vegetable Additions:** To enhance color,favour,introduce nutrients dice up bell peppers,cucumbers ,shredded carrots,and spinach.
– **Protein Powerhouse:** Include grilled chicken, shrimp, tofu, tempeh, or canned tuna to add more protein and substance.
– **Spike It:** Add diced jalapeños, crushed red pepper flakes, or a pinch of cayenne pepper for a fiery twist.
– **Creamy Tap:** Mix in a dollop of Greek yogurt, sour cream, or mashed avocado for creaminess and extra richness.
– **Herbs for Freshness:** Experiment with different herbs such as parsley, basil, mint or dill to uplift the taste.
– **Citrus Juice:** For that tangy zest you desire; add some lemon rind or orange peel.
– **Nuts and Seeds:** Sprinkle baked nuts and seeds like almonds, walnuts pumpkin seeds or sunflower seeds to give them crunchy feel as well as nutrition content.
– **Dressing Ideas:** Top with your preferred dressing e.g. balsamic vinaigrette /cilantro lime/ tahini/honey mustard to personalize tastes all the more.
Feel free to be imaginative when cooking this recipe according to individual choices and nutritional needs!
Frequently Asked Questions (FAQs):
Can I prepare this recipe before hand?
Sure! You can chop up all the ingredients in advance and assemble the bowls when ready. Just store each component separately in air tight containers within the fridge section.
Is this meal prep friendly?
Absolutely! Batch cook quinoa and beans ahead of time and divide them into portions for a simple meal prep that will last throughout the week. When ready, you just have to add fresh ingredients in the bowls.
Can I increase protein in this dish?
Yes, serve it with grilled chicken or shrimp, tofu or your favorite protein source to make it even more filling and nutritious.