Plant-Based Southwest Bowl

This Plant-Based Southwest Bowl is a vibrant, nutrient-packed dish that combines bold flavors with wholesome ingredients. Built on a fresh bed of microgreens, this bowl features roasted sweet potatoes seasoned with chili flakes, a savory bean and corn mix, creamy avocado cubes topped with Tajín, and a refreshing mango salsa for a perfect balance of sweet, spicy, and tangy flavors.

Every element in this bowl is carefully selected for both taste and nutrition. The fiber-rich beans and sweet potatoes provide sustained energy, while heart-healthy avocado and olive oil offer nourishing fats. The bright mango salsa adds a citrusy kick, packed with vitamin C and antioxidants. Whether you're looking for a satisfying lunch or a light yet filling dinner, this Southwest Bowl is a delicious way to enjoy plant-based eating. It's easy to prepare, naturally gluten-free, and full of fresh, seasonal ingredients—perfect for any occasion!

Plant-Based Southwest Ingredients (Serves 2)

Base:

• 2 cups microgreens

Roasted Sweet Potatoes:

• 1 medium sweet potato, cubed

• 1 tablespoon olive oil

• 1/2 teaspoon chili flakes

• 1/4 teaspoon salt

Bean and Corn Mix:

• 1/2 white onion, finely diced

• 1 teaspoon olive oil

• 1/2 cup kidney beans, drained and rinsed

• 1/2 cup corn kernels (fresh or frozen)

• 1/4 cup fresh cilantro, chopped

• 1/2 teaspoon salt

• 1 teaspoon taco seasoning

Avocado Cubes:

• 1 ripe avocado, cubed

• 1/4 teaspoon salt

• 1/2 teaspoon Tajín seasoning

Mango Salsa (Makes about 2 cups):

• 1 ripe mango, peeled and diced (about 1 cup)

• 1 medium tomato, seeded and diced

• 1/4 cup finely chopped white onion

• 1 jalapeño, seeded and finely chopped (adjust to taste)

• 1/4 cup fresh cilantro, chopped

• Juice of 2 limes (about 3-4 tablespoons)

• 1 teaspoon lime zest

• 1/4 teaspoon salt (or to taste)

Instructions

Step 1: Roast the Sweet Potatoes

1. Preheat the oven to 400°F (200°C).

2. Toss the sweet potato cubes with olive oil, chili flakes, and salt.

3. Spread on a baking sheet in a single layer and roast for 25-30 minutes, flipping halfway through, until golden and crispy on the edges.

Step 2: Prepare the Bean and Corn Mix

1. Heat olive oil in a pan over medium heat.

2. Add diced white onion and sauté until translucent, about 3 minutes.

3. Stir in kidney beans, corn, cilantro, salt, and taco seasoning.

4. Cook for another 3-5 minutes, stirring occasionally. Remove from heat.

Step 3: Make the Mango Salsa

1. In a medium bowl, combine diced mango, tomato, onion, jalapeño, and cilantro.

2. Add lime juice, lime zest, and salt. Mix gently.

3. Cover and refrigerate for at least 30 minutes to let flavors meld.

Step 4: Season the Avocado

1. Cube the avocado and place in a small bowl.

2. Sprinkle with salt and Tajín seasoning. Toss gently.

Step 5: Assemble the Southwest Bowl

1. Start with a bed of microgreens.

2. Add roasted sweet potatoes on one side.

3. Spoon the bean and corn mix next to it.

4. Place the Tajín-seasoned avocado cubes beside the beans.

5. Finish with a generous scoop of mango salsa on top.

Serve immediately and enjoy this fresh, vibrant, and nutrient-packed Southwest-inspired bowl! 🌿🥑🌽

Health Benefits of the Plant Based Southwest Bowl

The Plant-Based Southwest Bowl is not just a flavorful and satisfying meal but also a powerhouse of nutrients that contribute to overall health and well-being. Packed with fiber, healthy fats, vitamins, and plant-based protein, this bowl provides a balanced and nourishing option for anyone looking to maintain a healthy diet.

1. Rich in Antioxidants and Vitamins

Each ingredient in this bowl contributes a variety of antioxidants, which help fight inflammation and oxidative stress in the body.

• Microgreens are nutrient-dense and contain high levels of vitamins C, E, and K. They also have polyphenols, which have been linked to reduced risk of heart disease.

• Mango is rich in vitamin C, which supports immune function and collagen production for healthy skin. It also provides vitamin A, essential for eye health.

• Tomatoes contain lycopene, a powerful antioxidant that has been shown to support heart health and may help lower the risk of certain cancers.

• Avocado provides vitamin E, which is crucial for skin health and reducing inflammation. It also contains potassium, which supports heart and muscle function.

2. Supports Heart Health

This bowl is naturally heart-healthy due to its fiber content and healthy fats.

• Avocados are high in monounsaturated fats, which can help lower bad cholesterol (LDL) while increasing good cholesterol (HDL).

• Olive oil is also rich in heart-healthy monounsaturated fats and antioxidants that protect against cardiovascular disease.

• Kidney beans provide plant-based protein and soluble fiber, which can help lower cholesterol levels and support stable blood sugar levels.

• Cilantro has been shown to help reduce blood pressure and support heart function.

3. Aids Digestion and Gut Health

Fiber is essential for digestive health, and this bowl contains ample amounts from multiple sources.

• Sweet potatoes are rich in dietary fiber and prebiotics, which help feed beneficial gut bacteria.

• Kidney beans and corn provide additional fiber, promoting regular bowel movements and reducing the risk of constipation.

• Microgreens contain digestive enzymes that may help improve nutrient absorption.

4. Balances Blood Sugar Levels

For those managing blood sugar levels, this bowl offers complex carbohydrates and fiber, which prevent spikes in glucose.

• Sweet potatoes have a lower glycemic index compared to regular potatoes, making them a better option for blood sugar control.

• Beans provide slow-digesting carbohydrates and protein, helping to stabilize glucose levels.

• Healthy fats from avocado help slow down the absorption of carbohydrates, further preventing sugar spikes.

5. Provides Plant-Based Protein

Protein is essential for muscle repair, immune function, and overall health.

• Kidney beans offer a high-quality plant protein source, providing all the essential amino acids when paired with other plant-based foods.

• Corn and microgreens contribute additional protein to support daily nutritional needs.

6. Boosts Metabolism and Energy Levels

With a combination of healthy fats, protein, and complex carbohydrates, this bowl fuels the body efficiently.

• Jalapeño in the mango salsa contains capsaicin, which may help boost metabolism and promote fat burning.

• Lime juice is packed with vitamin C, which supports energy production and helps reduce fatigue.

Conclusion

The Plant-Based Southwest Bowl is a vibrant, nutrient-packed meal that supports heart health, digestion, and energy levels while providing an abundance of vitamins and antioxidants. It’s an excellent choice for anyone looking to nourish their body with whole, plant-based ingredients while enjoying bold, delicious flavors.