Curried Kidney Beans, Quinoa, Roasted Zucchini, Roasted broccoli stems, Mango Salsa Bowl. Easy fridge clean up bowl. vegan gluten-free nut-free soy-free recipe. Can be oil-free
Its hot these days and bowls are a perfect meal filled up with crunchy veggies, roasted veggies, some beans and grains. We usually serve our bowl with any leftover curried beans/lentils. There is only so much plain beans you can eat right.
I whipped up the bowl to use up things from the refrigerator. Use any roasted veggies of choice. The curried kidney beans, mango salsa, quinoa and roasted veggies work beautifully together. The curried kidney beans are oil free. You can grill the veggies without oil as well to make the bowl oil free.
It looks like there are many things in the bowl, but you can prep in parallel. Start with the kidney beans curry. While the sauce is cooking down, cook the quinoa, chop up the veggies and start up the grill pan to grill the zucchini, broccoli stem slices and other veggies. Prep the mango salsa and chop up the lettuce or greens. Arrange the bowl as you like with the crunchy veggies, roasted veggies, quinoa and warm curried beans. Dress with salt, garam masala and lemon juice. Some freshly made garam masala works wonders. Or use a combination of ground cumin, coriander, cinnamon, cardamom and black pepper.
More bowls from the blog..
- Chickpea Rice Pulao Bowl – One Pot Pilaf
- Moroccan Chickpea Cauliflower Bowl with herb sauce
- Lentil Kidney Bean Chili. Vegan Glutenfree Recipe
- Peanut butter Tofu Bowl with Mashed potatoes
This kind of bowl is like an individual serving of what we usually would eat for dinner. Kidney Bean curry, served with rice, a dry vegetable side (subzi) and a salad of sliced veggies like radish, onion, cucumber or raita. But all of those are generally served in their serving bowls and everyone takes the amounts they want. That is how I generally serve food, Indian or not. So it also gets photographed like that (in several of my posts), serving bowls for each and it feels like a lot of different components. While in a bowl, they look fewer and approachable :). A fancier thaali if you will.
- 1 large tomato
- 3 cloves of garlic
- 1/2 inch ginger
- 1/2 tsp garam masala
- 1/4 tsp turmeric
- 1/2 tsp cumin powder
- 1 tsp coriander powder
- 1/2 tsp paprika
- 1/4 to 1/3 tsp cayenne/red chili powder
- 1/2 tsp onion powder or flakes
- 1 tsp lemon juice
- 1/2 tsp dried fenugreek leaves or 1/8 tsp fenugreek seeds optional
- 1/2 cup water
- 1 15 oz can of kidney beans or 1.5 cups cooked kidney beans
- 2/3 to 3/4 tsp salt depends on if the kidney beans were salted
- sliced zucchini
- thinly sliced broccoli stems
- sliced radishes
- greens or lettuce
- ripe mango or mango salsa
- For the Curried Kidney Beans: Blend all the ingredients through water and 2 tbsp of the drained kidney beans until smooth. Add blended tomato mixture in a saucepan and cook over medium heat until it thickens slightly about 6 to 7 minutes. Add he kidney beans and salt. Cover and cook over medium heat for 9 to 12 minutes or until the kidney beans can be easily mashed. Taste and adjust salt and spice. Cook longer if the sauce is too thin.
- For the Veggies: Roast the zucchini and broccoli stems on a grill pan until roasted to preference with or without oil. Sprinkle salt and garam masala on the veggies once done and keep aside.
- Cook the quinoa or other grains.
- Cube the mango and use as is or make salsa with finely chopped red onion, cilantro, jalapeno, lime juice, salt and pepper to taste.
- Arrange the bowl with a heaping serving of saucy kidney beans, quinoa or other cooked grain, crunchy lettuce or greens of choice, roasted zucchini and broccoli stems, radish slices and mango/mango salsa. Sprinkle salt, pepper/red pepper flakes, and generous garam masala on the bowl. Add a dash of lemon juice. Serve!
Nutritional values based on one serving