Quinoa, Black Bean & Sweet Potato Buddha Bowl with Green Sauce

Quinoa (KEEN-wah) is a nutrition superfood.  A nutty-tasting whole grain, quinoa is full of protein, fiber, vitamins, minerals and cancer-fighting antioxidants.  One cup of cooked quinoa has as much high quality protein as one ounce of meat.  Getting enough protein helps keep you strong and protects against muscle loss associated with aging.  Quinoa is quick and easy to cook and can be used as a breakfast cereal, in casseroles, cold salads and even combined with ground meat or turkey to stretch your food budget.  In the recipe, quinoa forms the base of a hearty, vegan, one-bowl meal!  Black beans, veggies and a zesty cilantro sauce adds tons of extra flavor without additional fat or salt.

Cooking Terms

  • Mince

    To grate or chop ingredients into very small pieces.

  • Roast

    Cook with dry heat in an oven or over a fire.

  • Simmer

    Cook gently below or just at boiling point.

Ingredients

  • 10 oz Quinoa
  • 1 each Can of organic black beans
  • 3 each Shallots
  • 1 each Lime
  • 1 each Cilantro, bunch
  • 2-3 each Sweet potatoes
  • 3 each Garlic cloves

From Your Home

Salt
Black pepper
Olive or canola oil

What You Need

Medium pot with lid
Baking sheet
Medium saute pan
Food processor, blender (optional), or small bowl

Per Serving

Calories: 400

Carbs: 85

Fat: 2

Protein: 15

Tips

  • Grain Bowl Formula

    Use this “formula” to easily make a healthy and flavorful grain bowl.

    • Grain: 1 ¼ – 1 ½ cups cooked grains
    • Protein: ⅓ cup tofu, chicken, ground turkey, or 1 Tbsp hemp seeds or 1 boiled egg
    • Vegetables: ½ cup roasted frozen vegetables or 1 cup raw leafy vegetables
    • Something fun: 1 Tbsp dried raisins, currants, cranberries or ¼ avocado or ¼ cup low fat Greek yogurt
    • Something for crunch: 1 Tbsp sesame or sunflower seeds, crushed tortilla chips, croutons
    • Dressing: 2 Tbsp olive oil with 1 Tbsp tamari sauce, balsamic vinegar, or citrus juice
  • Different Styles of Grain Bowls

    Use these spice blends to season your grain bowl and avoid bland and boring meals.

    • South Asian: 1 tsp of ground turmeric, 1 tsp of cinnamon, 1 tsp curry powder
    • Southwestern: 1 tsp ground cumin, 1 tsp garlic powder, ½ tsp cayenne pepper, 1 tsp oregano, 1 bay leaf OR bulk taco seasoning
    • Mediterranean: 1 tsp dried oregano, 1 tsp dried basil, 1 tsp dried parsley, 1 tsp garlic powder, ½ tsp dried dill

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Steps

Mise en Place

Read through the entire recipe before getting started.  Preheat oven to 450 F.  Wash and dry all produce.  Remove top and peel from sweet potatoes and discard.  Cut in half, then dice 1/2″ cubes.  Place directly on baking sheet.  Tear cilantro leaves and stems.  Peel shallots; discard peels, then dice small.  Mince or grate garlic.  Cut lime in half and juice.  Remove black beans from can and drain excess liquid.

Roast Sweet Potatoes

Combine sweet potatoes with 1 Tbsp. oil and a pinch of salt and pepper until evenly coated.  Spread sweet potatoes on baking sheet and roast 20 min until caramelized and fork tender.  While sweet potatoes are roasting, begin cooking the quinoa (Step #3).

Note: for best results do not toss sweet potatoes while roasting.

Cook Quinoa

Place quinoa, 1¼ cups water and a pinch of
salt and pepper in medium pot over medium
heat. Bring to boil; cover and reduce heat to
low. Cook 15-20 min until quinoa is tender
and liquid is absorbed. Fluff with fork. While
quinoa is cooking, begin making the green
sauce (Step #4).
Note: If the quinoa has absorbed the water but
isn’t fully cooked after 15-20 min; add ¼ cup
water, cover and cook for 8-10 min longer

Make Green Sauce

Place garlic, lime juice, 6 Tbsp. oil, ¾ of the
cilantro, half of the shallot, and a pinch of
salt and pepper in blender or food processor.
Pulse for 1 min until well incorporated. Set
aside and allow to sit until plating.
Note: If food processor or blender is
unavailable simply mince half the shallots,
all the garlic and ¾ cilantro and place in a
small bowl. Add lime juice, 6 Tbsp. oil and a
pinch of salt and pepper. Stir to incorporate
and allow to stand for 5 min.

Cook Beans

Heat 1 Tbsp. oil in medium sauté pan over
medium heat. Add remaining shallot and
sauté 1-2 min until soft. Add black beans, ½
cup water and a pinch of salt and pepper.
Bring to a simmer and cook, stirring
occasionally, until beans have warmed and
liquid has reduced by half, about 3-4 min.
Remove from heat.

Plate Your Dish

Divide quinoa between four bowls. Top with
black beans, sweet potatoes and remaining
cilantro. Drizzle generously with green
sauce. Enjoy!