If you only have room for one truly complete gut-health meal in your rotation, make it this one. At 18 grams of fiber per serving, over half of what most people need in a full day, this bowl brings together sweet potato, black beans, avocado, and brown rice into something that's genuinely filling, colorful, and satisfying, not just "good for you" on paper.
Ingredients
- Bowl base: 1 cup cooked brown rice, 1 medium sweet potato (cubed and roasted), 1 cup black beans (canned, drained), 2 cups mixed greens or shredded kale, 1/2 avocado (sliced), 1/4 cup pickled red onion, 2 tbsp pumpkin seeds
- Tahini dressing: 2 tbsp tahini, 1 tbsp lemon juice, 1 garlic clove (grated), 1 tsp maple syrup, 3-4 tbsp warm water, salt
Instructions
- Toss sweet potato cubes with olive oil, cumin, salt, and pepper. Roast at 200C for 20-25 minutes until tender and golden. Warm black beans in a small pan with cumin and salt.
- Whisk tahini dressing ingredients together, adding water until pourable.
- Divide brown rice between two bowls. Arrange sweet potato, black beans, greens, and avocado over the rice. Top with pickled red onion and pumpkin seeds. Drizzle with tahini dressing.
Nutrition Facts (per serving)
| Calories | 580 |
| Total fat | 22g |
| Total carbohydrates | 80g |
| Dietary fiber | 18g |
| Protein | 18g |
| Sodium | 340mg |
Why This Is Good for Your Gut
Sweet potato's soluble fiber and beta-carotene support gut lining health. Black beans' galactooligosaccharides feed Bifidobacterium. Avocado adds prebiotic fiber and healthy fats. Pickled red onion contributes prebiotic quercetin and inulin. At 18g fiber per serving, this bowl makes a major contribution to the 25-38g daily target.
Batch-roast the sweet potato and rice ahead of time and this becomes a five minute assembly job on busy days.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.