Recipe 9: Beans & Avocado Power Bowl

A simple, filling bowl made with beans, creamy avocado, crunchy vegetables, and pumpkin seeds. It is rich in plant protein and fibre, making it a great option for lunch or a light dinner.

Ingredients

Serves 2

• 1 cup cooked beans, drained
• 1 medium avocado, diced
• 1 cup chopped tomato
• 1 cup shredded cabbage
• ½ cup grated carrot
• ½ small cucumber, diced
• ¼ small red onion, finely sliced
• 2 tablespoons pumpkin seeds
• 1 tablespoon fresh lemon or lime juice
• ½ teaspoon black pepper
• Small pinch of salt
• 1 tablespoon chopped fresh coriander (dhania)

Optional additions

• 1 boiled egg per serving
• A small serving of sweet potato
• A small portion of brown rice

How to Make It

1. Prepare the beans: Use freshly cooked beans or leftover beans that have been properly refrigerated. Drain and rinse if using canned beans.
2. Prepare the vegetables: Chop the tomato, cucumber, carrot, cabbage and onion.
3. Make the dressing: Mix the lemon or lime juice, black pepper and a small pinch of salt.
4. Build the bowls: Divide the beans between two bowls and add the vegetables and avocado.
5. Finish: Sprinkle pumpkin seeds and coriander over each bowl, then drizzle with the citrus dressing.
6. Gently toss just before eating.

Nutrition Information

Approximate per serving, without optional additions:

Values are estimates and will vary depending on the type of beans, avocado size and exact portions used.

Key Nutrients

• Plant protein: From beans and pumpkin seeds
• Fibre: From beans, vegetables and avocado
• Healthy fats: Mainly from avocado and pumpkin seeds
• Iron: Beans and pumpkin seeds provide plant-based iron
• Potassium: Particularly from beans and avocado
• Folate: Beans and vegetables contribute folate
• Vitamin C: Tomatoes, cabbage and citrus juice provide vitamin C

Nutritious Cooking Method: Boiling + Fresh Assembly

The beans are boiled until tender, while the rest of the ingredients are served fresh.

This keeps the meal simple and avoids the need for excessive oil or frying.

Secret Ingredient: Pumpkin Seeds

A small sprinkle of pumpkin seeds makes this bowl more satisfying while adding protein, healthy fats, magnesium and iron.

They are calorie-dense, though, so 1 tablespoon per person is enough.

Nutritionist’s Tip

A bowl doesn’t have to contain meat to be a complete meal.

Beans + avocado + vegetables + seeds provide a useful combination of protein, fibre, healthy fats and carbohydrates.

If you need more energy or protein, simply add an egg, sweet potato or a small serving of brown rice.

For Weight Management

This is a naturally filling meal because it contains plenty of fibre, protein and healthy fats.

The main thing to watch is portion size because avocado and pumpkin seeds are nutritious but energy-dense.

A good starting plate is:

½ vegetables + ¼ beans + ¼ avocado/seeds and other additions.

For Better Blood-Sugar Balance

Beans are a particularly useful carbohydrate source because they provide both carbohydrate and fibre.

For a more blood-sugar-friendly meal:

• Choose whole beans rather than highly processed bean products
• Keep avocado and vegetables generous
• Avoid sugary dressings
• If adding a starch, keep the portion moderate
• Choose water instead of a sugary drink

Want More Protein?

Add:

• 1–2 boiled eggs
• More beans
• Plain unsweetened Greek-style yoghurt on the side
• A small portion of grilled chicken or fish

Simple Nutrition Snapshot

Preparation: 15 minutes if beans are already cooked
Cooking: Boil beans if needed
Cost: Affordable
Best for: Lunch or dinner
Fibre: High
Protein: Moderate
Beginner-friendly: Yes

The Simple Nutrition Takeaway

Healthy eating doesn’t have to be complicated.

A bowl of ordinary beans becomes a satisfying, nutrient-rich meal when you combine it with plenty of vegetables, avocado and a small amount of seeds.

Simple foods. Smart combinations. Better nutrition.