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Sweet potato bowl with mango tahin sauce đŸ„•đŸ„•

Experience a taste revolution with the delicious sweet taste of sweet potato in a sweet potato bowl with mango tahini sauce.

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Sweet potato bowl with mango tahini sauce over baked broccoli, black beans and spelled grain result in a fall-colored and flavorful meal packed with plant-based energy and nutrients. Also vegan, combinable and gluten-free.

Sweet potato bowl with mango tahin sauce

Sweet potato bowl with mango tahin sauce

Mango – Health and Processing!

Mangoes are also an excellent source of vitamin C, folic acid and copper. Ripe mangoes contain polyphenols such as beta-carotene, lutein and other carotenoids, which among other things are responsible for the bright yellow color. Red mangoes, on the other hand, contain anthocyanins. Mango is a great addition to sauces and dressings thanks to its sweet and light flavor and creamy texture.

When is a mango ripe? You can tell if your mango is ripe by gently squeezing it. The mango should give slightly when squeezed. Since there are different types of mangoes with different colors, you should not use the color as an indication of ripeness.

ripening mango! Sometimes when I buy mangoes from the store they are quite hard, so I let them sit in my kitchen for a few days to let them soften and sweeten. Once it’s ripe but I don’t eat it right away, I keep it in the fridge for up to five days. Cold mango straight from the fridge is so refreshing and delicious!

Cut mango! I know slicing into a mango can be a bit intimidating, but once you try it, I promise you’ll be a pro. It’s a lot easier than it looks! In my Quick Mango Pickles recipe, I have a step-by-step guide , with pictures, to explain how to cut a mango.

Sweet potato bowl with mango tahin sauce

Sweet potato bowl with mango tahin sauce

Combinations & Alternatives

I love the combination of caramelized sweet potatoes, black beans, and broccoli for a hearty, slightly Cuban twist! But feel free to use what you have on hand.

  • If you don’t have black beans on hand, use chickpeas.
  • Substitute spelled with brown rice, quinoa, or couscous. Millet works great here too.
  • Instead of sweet potatoes, you can use Hokkaido or butternut squash.
  • Omit the broccoli and add veggies like roasted cauliflower or Brussels sprouts.
  • And if you don’t have tahini on hand, almond butter works as a great substitute instead.

Here you will find more delicious recipes for healthy salads and bowls that you can prepare in no time at all:

Sweet potato bowl with mango tahin sauce

Ari
Experience a taste revolution with the delicious sweet taste of sweet potato in a sweet potato bowl with mango tahini sauce.
5 from 1 vote
Vorbereitungszeit 10 Min.
Zubereitungszeit 40 Min.
Gericht grain salad, salad recipes, vegetable bowl
Land & Region Caribbean
Portionen 4 portions
Kalorien 445 kcal

Equipment

Knife*
cutting board*
Mixer*
baking tray*

Zutaten
  

For the bowl:

For the mango tahini dressing:

Topping:

  • 2 spring onions
  • Shiso cress optional

Anleitungen
 

  • Cook the spelled according to the packet instructions.
  • Preheat the oven to 200°C. Line a large baking sheet with parchment paper.
  • Peel the sweet potatoes and cut into 1x1 cm cubes.
  • Drain the black beans through a sieve, rinse and drain well.
  • Place black beans and sweet potatoes in a large bowl. Mix with coconut oil, Âœ tsp salt and freshly ground pepper.
  • Wash the broccoli, divide into bite-sized florets and toss in a bowl with Âœ tsp salt, freshly ground pepper and olive oil.
  • Spread the beans, sweet potatoes, and broccoli evenly on the baking sheet and roast in the oven for about 25 minutes . Turn once halfway through.

Mango Tahini Dressing:

  • Roughly dice the mango flesh.
  • Meanwhile, in a blender, combine the tahini, olive oil, mango, apple cider vinegar, and curry powder. Blend until smooth. Add some water if needed (more or less water depending on how thick your tahini is).
  • The sauce should be able to drip from a spoon. Season to taste with salt, pepper and maple syrup.

Arranging and serving:

  • Assemble bowl by placing some spelled in the bottom of the bowl, followed by a handful of bean and sweet potato mixture on rim and set the broccoli florets.
  • Top generously with the mango tahini sauce and garnish with spring onions and watercress, if you like.

Nutrition Label

Serving: 1Port.Calories: 445kcalCarbohydrates: 64gProtein: 13gFat: 16g
Allergene gluten
Keyword healthy bowl, spelled salad, Sweet Potato Bowl, tahini, tahini dressing
Tried this recipe?Mention @veggie_de on Instagram or tag #veggie_de!

Pin this veggie bowl recipe for the sweet potato bowl with mango tahini sauce on Pinterest to cook later

 

Sweet potato bowl with mango tahin sauce

Sweet potato bowl with mango tahin sauce

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Ari

Ich habe das GefĂŒhl, dass ich das nicht oft genug sage oder dass ich Euch jemals genug danken könnte. Aber Danke fĂŒr all Eure UnterstĂŒtzung, fĂŒr den Besuch meines Rezepte-Blogs, das Kommentieren und das Teilen meiner Rezepte mit Euren Freunden und Familie. Ich bin Euch sehr dankbar dafĂŒr!
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