Black beans… I only have to say those two words, and my mouth starts to salivate. Whether we are talking Mexican feasts or Chinese treats, black beans definitely float my boat.
Using black beans in recipes
You probably knew that already, given that I have recipes for black bean burgers made with quinoa, beef in a black bean sauce and also egg and black bean burritos (a meal that sounds rather odd but tastes incredible!).
Black beans are also known as black turtle beans and they have many health benefits so well worth having a read. They are full of fibre and great for healthy bones too.
When this recipe is perfect
My black bean bowl comprises several elements: spicy black beans, roasted veggies, guacamole, pico de gallo and rice or lettuce.
While I’m not going to lie, this does take a little longer than some of my more basic recipes; I promise you that the extra preparation time is totally worth it.
For me, this black bean bowl is perfect for a special lunch. We are able to see people again now, so invite over some of your nearest and dearest, serve them this, and they will be mightily impressed.
Likewise, during the summer months, you might be craving a ‘picky’ tea – like a small buffet, with lots of elements all on one plate rather than a stodgy winter stew or heavy curry. If that sounds like you, this dish will be a winner. Loaded with flavours, this black bean bowl is both light and filling (an oxymoron, but try it and tell me that’s not true!)
If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually count the ingredients within this recipe in your allowances.
It is important to check any plan you follow and remember all nutritional information and ingredients are found in the recipe card below.
Just Average Jen is an independent blog and in no way connected with any weight loss plan and no contributors have been trained by them or worked for them. It is the reader’s responsibility to check Slimming World syn values, WW points and any other allowances themselves as any given are approximate.
Enjoying this black bean bowl on Slimming World
I know many of my readers just follow a generally healthy lifestyle so this recipe is perfectly fine. If however, you follow Slimming World then you will want to know more about the syns of this recipe and how it fits within the plan.
This recipe has syns in just two ingredients, the avocado and the tomato ketchup. One tablespoon of Ketchup is 1 syn (approx) and the avocado is 14 syns (approx). This makes the whole recipe 15 syns (approx) and as it serves two this is approx 7.5 syns per portion.
This is quite a good recipe on the Slimming World plan as it can easily be adapted to be half a syn a portion. Simply omit the guacamole to reduce the syns as avocado is high in syns.
Personally, I am not sure I agree with Slimming World making avocado syns but that is their choice and it is entirely up to you whether you choose to syn it on the plan.
How many syns in avocado? Why Slimming World Syn avocados
Slimming World asks you to syn avocado on the plan, this is something which causes a lot of controversies as they are also described as healthy by many diets.
Avocados, compared to other fruits, are not low in calories and a medium avocado has around 250 calories and 23g of fat. That said these are often referred to as healthy fats.
They are a good source of dietary fibre, like many fruits and vegetables, and a lot of research suggests they help you to stay feeling full for longer.
Avocados are high in a variety of vitamins and minerals so are very much a superfood when it comes to a concentrated source of vitamins and minerals. This doesn’t stop Slimming World from asking you to syn them, unfortunately.
A whole avocado either fresh or pureed is 14 syns (approx). If instead, you prefer to work out the syns based on weight or are not having a full avocado then 100g of avocado is 9.5 syns (approx).
Avocado oil, if this is something you are interested in using, is synned in the same way as other oils, 2 syns per teaspoon or 6 syns per tablespoon (approx).
More articles to help with a vegan lifestyle
If you are considering or already following a vegan lifestyle then these articles may be helpful.
A few vegan recipes that are popular – Moroccan tagine, banana pancakes, aubergine soup, carrot soup, how to marinate tofu, chia pudding,
Vegan drinks you may enjoy in the summer
How to raise a vegan child to be healthy
Can a vegan pregnancy be healthy?
Mistakes to avoid on a plant-based diet
Tasty and healthy black bean bowl recipe
- Prep Time: 15 minutes
- Cook Time: 25 Minutes
- Total Time: 40 minutes
- Yield: 2 Portions 1x
- Category: Main meal
- Method: Easy
- Cuisine: Mexican
- Diet: Low Calorie
Description
A healthy recipe for a tasty black bean bowl perfect for all the family and great in summer when you want a filling tasty dish
Ingredients
For the Spicy Black Beans
- 1 tsp ground cumin
- 1 tsp fresh crushed garlic
- 1/2 tsp chipotle pepper powder
- 1/2 tsp dried oregano or a tbsp fresh oregano
- 2 tbsp chopped coriander
- Pinch of black pepper, salt and cayenne
- 1 tbsp ketchup
- 400g can of black beans drained or 1.5 cups cooked black beans
For the roasted veggies
- 1 red bell pepper thinly sliced
- 1 green bell pepper thinly sliced
- 1/2 red onion sliced
For the guacamole
- 1 ripe avocado
- 3 tbsp finely chopped red onion
- 1 small tomato finely chopped
- 1/2 tsp ground cumin
- 1/4 cup chopped coriander optional
- Pinch of garlic, black pepper and salt
- 2 tsp lemon juice
For the pico de gallo
- 2 medium tomatoes finely chopped
- 1/2 cup finely chopped red or white onion
- 1/4 cup chopped coriander
- 1/2 jalapeno or hot chilli finely chopped
- 1 tsp lemon juice
- 1/4 tsp salt
Other:
- Cooked rice of choice
- Chopped lettuce
Instructions
For the beans, add all the ingredients to a pan over medium heat. Mix well. Add about a tablespoon of water and mix it in. Cover and cook for 5 to 7 minutes or until the beans are hot.
Roast the veggies. Heat a grill pan over medium-high heat. Spray oil on the pan and place the veggies on the pan. Cook both sides until most have brown edges or marks.
Make the guacamole. Mash the avocado well, add the rest of the ingredient mix well. Taste and adjust seasonings.
Prepare the pico de gallo. Mix everything, taste and adjust and keep aside.
Assemble the bowl. You can assemble it up to you, I like to have the cooked rice, beans, guacamole, and veggies separately, others like to have them stacked up or mixed up. You can serve immediately before the beans get cold.
If you are not keen on guacamole you could just have sliced avocado on top?
