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Vibrant Black Bean Bowls complete with roasted sweet potatoes, kale, rice and creamy mango tahini sauce make a healthy and fun meal with flavors you’ll actually get excited about! Bursting with color and packed with whole grains, greens, and plant protein. I love these for a filling mid-week lunch. Vegan and gluten free!
We’re makin’ bowls for dinnaaaa! Or lunch.
How colorful are these beauts? Sweet and tangy mango tahini sauce slathered on roasted veggies and beans…you really can do no wrong here.
It’s no shock that we love our bowls. The idea for this gem came from its sister bowl recipes, my Chickpea Glow Bowls, Roasted Veggie Bowl, and Buddha Bowls with Peanut Sauce. Welcome to the fam!
I absolutely love doing sheet pan build-your-own-bowl situations for weeknight meals because you can throw in whatever veggies and grains you have on hand and make it your own. Be chill or be fancy!
Ingredients
- Black beans: I use drained and rinsed canned beans to help aid in digestion. You could also use homemade beans!
- Sweet potatoes: I just love these sweet, roasty spuds paired with beans, greens, and sauce.
- Brown rice: I love rice as the base of this bowl, and I’m known to use microwave kind for convenience. No shame! Quinoa or farro would be fab, too.
- Kale: A hearty veg addition for a nice nutrient boost and pop of green.
- Mango tahini sauce: Fresh, juicy mango brings all the lovely flavors of this bowl together and adds creamy texture. For the sauce, we’re pairing mango with simple ingredients including creamy tahini, tangy apple cider vinegar, a splash of velvety olive oil, and curry powder. It’s a seriously tasty (and unique) combo!
What makes this nourishing
Fun fact: Historically, mangos have been revered as symbols of life, love and happiness. Talk about happy food!
- Over thirteen grams of protein and fiber per serving, hello!
- A meal in a bowl with complex carbohydrates, plant protein, and veggies
- Mangos are also an excellent source of vitamin C, offering 50% of the daily value per 3⁄4 cup serving. They’re also a good source of folate and copper, at 15% of the daily value per serving
- Mangos contain polyphenols like beta-carotene, lutein and other carotenoids that account for the mango’s yellow hue
- Anthocyanins contribute to the red color in some varieties. Emerging research suggests that mangos may have an impact on gut health, too!
Substitution ideas
I love the combination of caramelized sweet potatoes, black beans, and kale for a hearty, Cuban-inspired vibe, but feel free to use what you have on hand.
- Try chickpeas if you don’t have black beans.
- Swap the brown rice for quinoa or farro. Frozen grains work great here, too.
- Use butternut squash instead of sweet potatoes.
- Omit the kale and add veggies like roasted cauliflower or Brussels sprouts.
- If you don’t have tahini, try almond butter!
How to cut mango
Cutting into a mango can be a tad intimidating, but after you try it once, I promise you’ll be a pro. It’s much easier than it looks!
To ensure your mango is just ripe, give it a gentle squeeze. It should give slightly when pressed. Each mango variety has a slightly different color, so don’t use color as an indicator for ripeness. I know that
- Rinse the outside of the mango before cutting into it.
- Use a cutting board and a sharp knife to slice each side along the pit. If your knife keeps hitting the seed without getting a good chunk of fruit, you’re on the wrong side!
- Slice the flesh vertically, being careful not to cut through the skin.
- Use a spoon to scoop out the flesh.
Typing this is making me hangry.
If you happen to be blessed with leftover sauce, it’s absolutely delish drizzled on just about anything savory, like fish, tofu, raw vegetables and beyond.
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Black Bean Bowls with Sweet Potatoes and Mango Tahini Sauce
-
Prep Time:
10 minutes -
Cook Time:
30 minutes -
Total Time:
40 minutes -
Yield:
4 servings 1x -
Category:
Main Meals -
Method:
Oven -
Cuisine:
American -
Diet:
Vegan
Description
Sweet Potato Black Bean Bowls with Mango Tahini Sauce make a colorful and tasty plant-powered dinner packed with nutrition! Vegan and gluten-free.
For the bowls:
For the mango tahini sauce:
Instructions
- Preheat oven to 400F. Line a large sheet pan with parchment paper or a Silipat.
- Place black beans and sweet potatoes in a large bowl. Toss with coconut oil, ½ tsp salt and several grinds of pepper. Spread onto baking sheet and arrange in an even layer. Roast for 25 minutes (or until sweet potatoes are tender), tossing halfway through.
- Meanwhile, place tahini, olive oil, mango, ½ cup of the water, apple cider vinegar, curry powder, salt and a few grinds of pepper in a blender (I use my Nutribullet). Blend until smooth, adding more water as needed (I did another 2 tbsp). You may need to add more water depending on how thick your tahini is. You should be able to drizzle the sauce with a spoon. Season to taste with another pinch of salt or a splash of maple syrup if needed to balance the flavors.
- Place kale in the bowl you used for the beans and sweet potatoes. Massage ¼ cup of the mango sauce and a good pinch of salt and pepper into the leaves, until slightly wilted.
- Assemble bowls by placing a scoop of rice in the bottom of the bowl followed by a handful of the dressed kale, then the bean and sweet potato mixture. Top liberally with mango sauce and garnish with green onion, if desired. Dig in!
Notes
*If using frozen mango, be sure to fully defrost it in the microwave or over the stove prior to blending.
INSTANT POT: Place 1 cup brown rice, 1 ¼ cups water, and ½ tsp salt in the pot. Cook on Manual/High Pressure for 10 minutes and then let the pressure release naturally for 10 minutes. Release any additional steam, open lid, and fluff with fork.
STORAGE: Store leftovers separately in the fridge in air-tight containers for up to three days. Assemble right before serving.
Keywords: black bean bowls
