20-Minute Vegan Mexican Chilli (Buddha Bowl)

Somi Igbene PhD ANutrMarch 8, 2021

My one-pot vegan Mexican chilli is the star of this genuinely delicious, nutritious and filling Buddha bowl. Polyphenol-rich black beans, an excellent source of immunity-boosting zinc, plant-based protein, and iron, are the chilli’s key ingredient. Brussels sprouts are rich in fibre and antioxidant vitamin C, which boosts iron absorption.

Here’s another delicious vegan Buddha bowl for you to try.

This bowl contains pearl (giant) couscous, Mexican chilli, steamed Brussels sprouts, and baby leaf salad. I’ve also added some pumpkin seeds for healthy fats. You can use avocado if you wish.

I purchase giant couscous in bulk from Buy Whole Foods Online or Amazon when I want it delivered quickly. You can also buy single packs from Waitrose.

Nutritional highlights of Vegan Mexican Chili Buddha Bowl

With an estimated glycaemic index (GI) of 24.4 and glycaemic load (GL) of 10.4, this bowl is low GI and low GL, meaning it won’t spike your blood sugars.

Instead, your body digests the carbohydrates and releases the sugars in the meal slowly and gradually, giving you steady and sustained energy.

With its low GI and GL, this vegan Mexican chilli buddha bowl is diabetes-friendly. It is also rich in many essential nutrients, including:

1 | Iron: A vital component of red blood cells that your body also needs to produce and release energy in your body. Iron also maintains a healthy immune system, destroying invading micro-organisms like viruses and bacteria.

Especially during the reproductive years, women have a high iron deficiency risk due to blood loss through monthly periods. So, it is essential to eat enough dietary iron.

This buddha bowl is a rich source of iron, providing 4.3mg or 30% of the daily recommended intake (RI) for women. Vitamin C boosts iron absorption from plant foods, and this bowl is rich in vitamin c, providing 133% RI.

2 | Zinc: Essential for your body’s normal function and development, zinc is also crucial for DNA repair, immune function and hormone regulation. Zinc is also essential for healthy reproductive organs.

This buddha bowl is a rich source of zinc, providing 2mg or 20% of the daily RI.

3 | Vitamin A (retinol equivalent):  a fat-soluble vitamin stored in the liver, vitamin A exists in two forms: retinol, found in animal products; and beta-carotene, found in plant foods, which your body converts to vitamin A.

Beta-carotene is a powerful antioxidant that destroys free radicals. It keeps your skin and eyes healthy and also maintains a healthy immune and reproductive system.

This buddha bowl is a rich source of vitamin A, providing 264 µg or 33% of the daily RI.

4 | Folates:  Essential to release energy from proteins and sugars, folate is an essential member of the vitamin B family. It is also vital for cell division and the normal development of a baby’s spine and spinal cord.

Women who plan to become pregnant must eat foods rich in folate and take a 400µg supplement before conceiving and during the first three months of pregnancy to reduce the risk of spina bifida – a condition in which part of the bony spine that protects the spinal cord develops incorrectly.

This buddha bowl is an excellent source of folates, providing 375µg or 187% of the daily RI.

Personalised nutrition plan promo | somiigbene.com

 

How to prepare the vegan Mexican chilli Buddha bowl

You  need:

  • 240g cooked black beans
  • Large shallot, finely chopped
  • 2 medium garlic cloves, finely chopped
  • 1 large handful of coriander, leaves and stalks separated then finely chopped
  • 1 teaspoon vegetable seasoning
  • 1 tablespoon Capsicana Mexican smoked cumin & chipotle seasoning mix
  • 2 tablespoons tomato puree
  • 150g cooked pearl couscous
  • 160g Brussels sprouts, steamed
  • 105g baby leaf salad
  • Salt and black pepper, to taste

Directions

Heat a splash of water or oil in a saucepan over medium heat. Add shallots and garlic and cook for 2 minutes until softened.

Stir in tomato puree, vegetable seasoning, coriander stalks, and spice mix. Cook for 3 minutes, adding more water if the pan gets too dry.

Add black beans and a small splash of water, season with salt and pepper as needed, then turn the heat down to a simmer and cook for 12 minutes.

Take the pan off the heat, then stir in coriander leaves.

Serve chilli with Brussels sprouts, couscous and baby leaf salad. Garnish with extra fresh coriander, pumpkin seeds or fresh avocado if you wish.

Enjoy!

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20-Minute Vegan Mexican Chilli (Buddha Bowl)

  • Author: Somi Igbene PhD ANutr
  • Prep Time: 2 minutes
  • Cook Time: 18 minutes
  • Total Time: 20 minutes
  • Yield: Serves 2 1x
  • Category: Lunch/Dinner
  • Diet: Diabetic

Description

A truly nourishing one-pot vegan Mexican chilli served with leafy greens, Brussels sprouts and giant couscous to make a hearty Buddha bowl!


Ingredients

Scale
  • 240g cooked black beans
  • Large shallot, finely chopped
  • 2 medium garlic cloves, finely chopped
  • 1 large handful coriander, leaves and stalks separated then finely chopped
  • 1 teaspoon vegetable seasoning
  • 1 tablespoon Capsicana Mexican smoked cumin & chipotle seasoning mix
  • 2 tablespoons tomato puree
  • 150g cooked pearl couscous
  • 160g Brussels sprouts, steamed
  • 105g baby leaf salad
  • Salt and black pepper, to taste

Instructions

  1. Heat a splash of water or oil in a saucepan over medium heat. Add shallots and garlic and cook for 2 minutes until softened.
  2. Stir in tomato puree, vegetable seasoning, coriander stalks, and spice mix. Cook for 3 minutes, adding more water if the pan gets too dry.
  3. Stir in black beans and a small splash of water, season with salt and pepper as needed, then turn the heat down to a simmer and cook for 12 minutes.
  4. Take the pan off the heat, then stir in coriander leaves.
  5. Serve chilli with Brussels sprouts, couscous and baby leaf salad. Garnish with extra fresh coriander, pumpkin seeds or fresh avocado if you wish.
  6. Enjoy!


Nutrition

  • Serving Size: Per serving
  • Calories: 312
  • Sugar: 18.5g
  • Sodium: 456mg
  • Fat: 4.1g
  • Saturated Fat: 0.84g
  • Unsaturated Fat: 0.24g
  • Trans Fat: 0g
  • Carbohydrates: 46g
  • Fiber: 23.5g
  • Protein: 22.6g
  • Cholesterol: 0mg

Keywords: Vegan, Mexican Chilli, Buddha Bowl

Vegan Mexican Chilli (Buddha Bowl)

REFERENCES

  1. Reverri, E.J., Randolph, J.M., Steinberg, F.M., Kappagoda, C.T., Edirisinghe, I., and Burton-Freeman, B.M. (2015) Black beans, fibre, and antioxidant capacity pilot study: Examination of whole foods vs functional components on postprandial metabolic, oxidative stress, and inflammation in adults with metabolic syndrome. Nutrients, 7(8), 6139–6154.
  2. Hardy, D.S., Garvin, J.T., and Xu, H. (2020) Carbohydrate quality, glycemic index, glycemic load and cardiometabolic risks in the US, Europe and Asia: A dose-response meta-analysis. Nutrition, Metabolism & Cardiovascular Diseases, 30(6), 853–871.
  3. Scientific Advisory Committee on Nutrition. (2011) Iron and Health Report. Available from:https://www.gov.uk/government/publications/sacn-iron-and-health-report. Accessed 08 March 2021.
  4. Scientific Advisory Committee on Nutrition. (2017) Update on folic acid. Available from: https://www.gov.uk/government/publications/folic-acid-updated-sacn-recommendations. Accessed 08 March 2021.
  5. Scientific Advisory Committee on Nutrition. (2005) Review of dietary advice on vitamin A. Available from https://www.gov.uk/government/publications/sacn-review-of-dietary-advice-on-vitamin-a. Accessed 08 March 2021.
  6. Scientific Advisory Committee on Nutrition. (2011) Dietary reference values for energy. Available from: https://www.gov.uk/government/publications/sacn-dietary-reference-values-for-energy. Accessed 08 March 2021.

 

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