Avoid the midweek slump with this quick and easy recipe!
Finally a great tasting vegan meal with a complete protein that you can prepare in under 30 minutes! With this Buddha bowl made of Farro and black beans, dreams of whole foods for plant-based eaters come true. We found inspiration for this high-protein vegan dish while shopping in the freezer, collecting the fresh ingredients right there and making it ours. Now you can too!
Nice to look at AND delicious
The colors in this healthy bowl pop and make the food not only healthy but also very nice to look at. In addition to farro and black beans, this bowl also contains kale and mango salsa. Mango sweetness combined with the spice of the salsa and the crunch of the kale to form a winning team. Add some smooth avocado to this mixture and make your mouth happy! We know this quick and easy meal will be a hit in your home because it is in ours.
The case for consuming whole grains is strong and Farro is a great substitute for white rice. Like quinoa, Farro is a powerful source of protein and helps regulate blood sugar levels. Farro’s greatest asset is its high protein content, which makes for better health and a slim waistline.
Farro is not only a health leader, it also tastes great. With a chewy texture and a slightly nutty taste, Farro is very suitable for stews, soups, curries and even breakfast bowls. With all that said, it’s no wonder Farro’s other name is “ancient grain”.
Good carbohydrates versus bad carbohydrates
Due to its high carbohydrate content, Farro stayed quietly on the shelves during the low-carb frenzy. Farro waited patiently for starving vegetarians and vegans to rediscover it. How happy we are that our European friends the Italians continued to use Farro while we cut out carbohydrates! Although it is not gluten-free, Farro may be more tolerable for people with gluten intolerance than other wheat-derived grains. However, celiac sufferers are not allowed to consume Farro because it contains gluten.
We know that bad carbs sometimes seem to undo days of training, but consuming good carbs is important. They’re low in calories, a whole food diet with no preservatives, high in fiber, and great for lowering cholesterol. The more whole grains we eat, the lower the risk of health problems. And most importantly, good carbohydrates are filling and satisfying.
Complete source of protein
When combined with Farro, a meal with beans provides a complete source of protein. If you’ve scoured the internet for easy ways to lose a modest amount of weight, you’ve no doubt seen the case for beans. Here’s the deal: beans are full of nutritional value (namely protein), and after we’ve eaten them, we no longer feel compelled to eat more. When it comes to adding beans to our world, we could all use a little more nudging and good recipes. Try it out starting with this amazing Farro and Black Bean Bowl!
But first you want to season those beans. Beans are very similar to tofu: they absorb flavor while being a bit tasteless themselves. Adding spices, especially some chili pepper, makes beans tasty. Food that hasn’t been properly salted can be bland and tasteless, and beans require both salt and seasoning. This protein-rich vegan dish screams for taste and we provide spices and warmth.
Mango brings black beans to Buddha Bowl Sing
The insane amounts of vitamins in kale make adding them to this buddha bowl a breeze. To optimize the taste, cut or chop kale into slivers and massage well. All of that rough stuff tastes better with a touch of olive oil and the right rub to break it down. If you’re looking to cut calories and avoid olive oil, try this hack: Throw the kale in a zippered plastic bag or closed container and shake it well.
After all, the islanders sure know how to make a good salsa. Mango is undoubtedly a favorite for its sweetness. Peach and pineapple also work in salsa for this protein-rich vegan dish. Of course, you can always make your own, and that will bring you highlights in culinary circles. But often a good glass or a fresh deli version that is drummed in the supermarket is ready.
Assembling this bowl is super easy. Brush the kale with the beans and the farro and then top with the mango salsa and avocado. You will be surprised how pretty this bowl turns out, which always results in a delicious meal!
- 1/2 Cup farro uncooked, cook quickly (10 minutes)
- 16 Ounces black beans
- 1/8 teaspoon Garlic potency
- 1/8 teaspoon cumin
- 1 prize crushed red pepper flakes
- 1/2 teaspoon Salt- kosher
- 1/4 teaspoon pepper
- 8th cups Kale
- 2 teaspoon olive oil
- 1 prize Salt- kosher
- 1 Cup Mango salsa shocked
- 1 avocado diced
- 1 Jalapeno chopped
Prepare farro according to the instructions on the package.
Prepare black beans (below) while Farro cooks.
Drain the farro and return to the saucepan (removed from the hot burner) to retain the heat.
Combine the beans with garlic powder, cumin, crushed paprika flakes, salt, and black pepper in a thick-bottomed saucepan. Heat on medium temperature for five to ten minutes.
Wash and dry kale.
Cut kale into ribbons if you use Italian or Dragon, and cut into pieces if you use Curly.
Using a quarter-size zippered bag or plastic container, add the oil and kale, seal the bag (or container), and shake it. Open the container and massage. If it’s in a bag, you can massage it while it’s sealed. Optionally, you can add a pinch or two of salt.
Put 2 cups of kale in each bowl, followed by 1/2 cup of beans and 1/4 cup of farro. Add 1/4 of the diced avocado, followed by 1/4 cup of salsa and 1/4 of the chopped jalapeño.
Farro comes in three different forms, each one after the other to cook longer than the other. 1) Mother-of-Pearl Farro (pressure cooking), 2) Half-pearls (25-minute boil), and 3) Whole grains that require overnight soaking before a 45-minute boil. The whole grain option has most of the nutrients in it, but takes more time.
Most beans come in 15.5-ounce cans. To get the full amount for this, you may need to buy two cans or adjust the serving size to get fewer beans per bowl if you’re only using one.
SmartPoints (Freestyle): 11
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Do share your thoughts on this Farro and Black Bean Buddha bowl in the comments section! We always look forward to hearing from you!
If you love this recipe, you might also want to try these 7 easy protein bowls for breakfast and lunch.
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