Mexican Bowl

(I’m posting this as part of The Nourishing Gourmet’s Simple & Nourhsing Carival. No doubt there will be lots of delicious  recipes  submitted on her page, so head on over today and take a look.)
I’m a big fan of Mexican food.  Unlike most other cuisines, it’s the one I am most often in the mood for. Of course, this doesn’t mean I’m chowing down on chimichangas and doing tequila shots every night. Rather, at least once a week, I like to reduce Mexican cuisine (or, rather, what I love so much about it) to its basics.

My Mexican Bowl is a healthy alternative to the traditional fare you’d find in a taqueria.  It’s very fast and easy to make and very portable, so great for lunch at work.

The Basic Bowl:
Brown rice
Black beans (canned is fine if you’re in a rush; just make sure you rinse them)
Avocado* (either in chunks or mashed a la guacamole)

Add ons:
tomatoes
sauteed peppers and onions
your favorite brand of salsa
cheese (pick a high flavor cheese so you don’t have to pile it on to taste it)
plain greek yogurt (a great substitute for sour cream)
vegetable of your choice (I like kale or spinach)

Layer the bowl with brown rice, covered in beans, covered in avocado. Pile on the toppings — go heavy on the vegetables to make it even healthier!

If you have leftover brown rice on hand, this takes less than 5 minutes to prepare!

* I’ve noticed that a lot of people are afraid of avocados. Yes, they have fat. No, that shouldn’t scare you — it’s good for you and will keep you full and satisfied for a long time!

Easy Chickpea Salad

My lunch routine has gotten old, so I decided to spice it up!  Beans are the perfect lunchtime fare, as they’re loaded with soluble fiber, which regulates blood sugar levels and can help lower cholesterol. Best of all, beans are an incredibly satisfying mix of protein and slow-burning carbohydrate — they definitely keep me full and on my game all afternoon!

I threw this chickpea salad together on the fly — and it’s delish.  Takes under five minutes and you can make a big batch of it and snack on it all week.  Today, I’m having mine over mixed greens with a lemon and olive oil dressing. I may add a few slices of grilled chicken for extra oomph.

EASY CHICKPEA SALAD

1 can chickpeas (also called garbanzo beans)
2 stalks celery, sliced finely
1/2 clove garlic, mined finely
1 tbsp extra virgin olive oil
juice of 1 lemon
pinch of smoked paprika
french feta cheese
salt and pepper to taste

Mix all of the above and sprinkle feta on top.  For extra flavor, prepare the night before and let sit in the refrigerator overnight to soak up the flavors.

Can be stored for up to 4 days.

Quinoa with Black Beans and Cilantro

I found this recipe while flipping through a recent issue of Bon Appetite. It’s super easy to make and very flavorful. I whipped it up to take to work for lunch this week. If you’re in a hurry, you can use canned black beans; if you have some time to spare, try dry beans–they’re more flavorful and have more nutrients.

Quinoa with Black Beans and Cilantro
Bon Appetite

1 tbsp olive oil
2 c chopped white onions
1 c chopped red bell pepper
1 c quinoa, rinsed and drained
2 tsp chili powder [I didn't have this, so used a few shakes of red pepper flakes]
1/2 tsp ground cumin
1/2 tsp salt
1 1/2 c water
15 oz black beans, rinsed, drained
1/2 c chopped fresh cilantro
crumbled cotija or feta cheese (optional) [I used Bulgarian feta]

Heat oil in heavy medium saucepan over medium-high heat. Add onions and red pepper; saute until beginning to soften, about 5 minutes. Stir in next four ingredients. Add water; bring to boil. Cover, reduce heat to medium-low, and simmer until quinoa is almost tender, about 14 minutes. Add beans and 1/4 c cilantro, cook uncovered until heated through and liquid if fully absorbed, about 3 minutes. Transfer to bowl; sprinkle wih 1/4 c cilantro and cheese, if desired.

Coconut tofu, mango, and black beans

While flipping through a Rachael Ray magazine a few weeks ago, I saw this recipe. I’m not usually a huge fan of her recipes, but this one looked great. It called for chicken, but it’s been too hot lately–I haven’t been in the mood for meat. It turned out GREAT. I had some friends over for dinner and they loved it. I served it with corn risotto and a light rose wine–a perfect pairing. My adaptation below:

Coconut tofu, mango and Black beans

Serves 3-4

1-2 tbsp olive or coconut oil
1 package extra firm tofu, cubed
2 tsp ground coriander
1/2 cup vegetable broth
1 cup coconut milk [you can use light coconut milk]
1 mango, peeled and cut into ½ -inch pieces
Salt and pepper
1 c dry black beans [you can substitute two cans of black beans]
2 Tbsp fresh lime juice
1/4 cup chopped mint

If using dry black beans: the night before (or morning of), put the dry beans in 2 cups of water. Let sit for at least 8 hours. Strain beans and rinse them, discarding the soaking water. Add beans to 2-3 cups water; bring to a boil. Simmer for 30-40 minutes until they’re the consistency you like

For the mango & tofu: Heat a large skillet. Once hot, add oil. Once it’s heated, add tofu and coriander. Saute for 3-4 minutes until light golden on each side. Add the vegetable broth and simmer for 3-4 minutes. Add the coconut juice and simmer for about 4 minutes, until reduced to about half. Add the mango until warmed through, 1-2 minutes. Salt and pepper to taste.

Spoon the black beans onto a place. Squeeze lime juice on them and sprinkle with mint. Spoon tofu, mango, and sauce over the beans — and enjoy!

Update:  This was even better the next day!  I decided to heat everything separately but serve them sort of mixed together… I really enjoyed it.