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 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.
1 15oz can black beans, drained and rinsed 2 medium sweet potatoes, diced 2 tbsp coconut oil, melted ½ tsp fine sea salt + freshly ground pepper 4 cups chopped and de-stemmed kale, packed (about 5oz) 2 cups cooked brown rice ⅓ cup chopped green onions, for garnish
For the mango tahini sauce:
3 tbsp tahini 1 tbsp extra virgin olive oil 1 ripe mango, diced or 1 cup defrosted from frozen mango* ½ cup + 2 tbsp water 1 ½ tbsp apple cider vinegar 1 tbsp mild curry powder ½ tsp fine sea salt + freshly ground black pepper
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.
