Black Bean Swiss Chard Detox Bowl with Tahini Dressing – 80 Twenty Nutrition

Black Bean Swiss Chard Detox Bowl with Tahini Dressing

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What could be healthier than beans and greens? Power bowls and detox bowls are all the rage. They’re basically a big bowl of goodness that always includes plenty of vegetables in bright colours. I like to make my detox bowls vegan to help pack them with fiber and for faster prep time. I’ve also kept this Black Bean Swiss Chard Detox Bowl lower in carbs and calories with zucchini noodles (aka zoodles).

Black Bean and Swiss Chard Pegan Bowl - Christy Brissette media dietitian 80 Twenty Nutrition - paleo and vegan, gluten-free, dairy-free

In the spring and summer I make plenty of salads but as soon as it gets cold, I make power bowls with warm vegetables. Just a quick sauté of some kale or Swiss chard and you have a belly-warming meal.

You need this delicious #vegan detox bowl - warm & ready in under 15 mins! http://bit.ly/2f7Rj64 @80twentyrule Click To Tweet

Time to enjoy this vegan bowl full of hearty goodness! Pick up some rainbow Swiss chard for extra colour and a mix of phytochemicals.

 

Health Benefits of Black Beans

  • One cup of cooked black beans provides almost three times the molybdenum most people need in a day. Wondering what the heck molybdenum is? It’s a nutrient needed for many chemical reactions in the body and to turn fats and carbohydrates from food into energy.
1 cup of black beans is packed w/molybdenum. It helps turn fat & carbs into energy! http://bit.ly/2f7Rj64 @80twentyrule Click To Tweet

Black Bean and Swiss Chard Pegan Bowl - Christy Brissette media dietitian 80 Twenty Nutrition - paleo and vegan, gluten-free, dairy-free

Health Benefits of All Beans

  • Including beans in your diet may help lower cholesterol and prevent cancer. Beans can also help with weight management as their high fibre content promotes feelings of fullness.
  • Legumes are very inexpensive and a great source of protein! Protein helps your body to heal and build new tissues, muscle, skin and hair.
  • Black beans, like other legumes, are rich in:
    • Fibre, which helps lower cholesterol, control blood sugar levels, assists with weight loss by helping you feel full, and helps maintain regular bowel movements.
    • B vitamins, which help to give you energy.
    • Minerals like potassium and magnesium, which help regulate your blood pressure.
    • Iron, which your body needs to make blood.
      • Eating plant sources of iron with sources of vitamin C such as lime juice helps your body absorb iron better.

Black Bean and Swiss Chard Pegan Bowl - Christy Brissette media dietitian 80 Twenty Nutrition - paleo and vegan, gluten-free, dairy-free

Health Benefits of Swiss Chard

  • Swiss chard is rich in plant pigments called betalains that may help lower inflammation. Research suggests that these antioxidant compounds help support the liver in detoxifying the body.
  • One cup of cooked Swiss chard provides all of the vitamin K and vitamin A you need in a day.
    • Vitamin K plays a role in blood clotting and bone health
    • Vitamin A is a powerful antioxidant that protects the eyes from macular degeneration (worsening eyesight due to aging).
  • Swiss chard is also an excellent source of vitamin C, magnesium, manganese, potassium and iron. How’s that for packed with nutrients? Together, this nutrient profile means Swiss chard is great for bone health and heart health. Plus, the vitamin C helps your body absorb the iron better. I love nutrition #synergy!
No need to go on a detox #diet - Swiss chard helps your liver #detox! http://bit.ly/2f7Rj64 @80twentyrule Click To Tweet

Black Bean Swiss Chard Detox Bowl with Tahini Dressing

Ready for a delicious vegan meal you can feel good about? The best part … it only takes a few minutes to put together!

Black Bean and Swiss Chard Pegan Bowl - Christy Brissette media dietitian 80 Twenty Nutrition - paleo and vegan, gluten-free, dairy-free

blog signature - Christy Brissette media dietitian 80 Twenty Nutrition

Black Bean Swiss Chard Detox Bowl with Tahini Dressing

This big bowl of vegan goodness is loaded with antioxidants and fibre. It's lower carb, slow carb, gluten free and super tasty. It's warm for when you think about salad and just can't. Enjoy!
Servings 2
Prep Time 6 minutes
Cook Time 5 minutes
Total Time 11 minutes

Ingredients
  

Power Bowl

  • 2 teaspoons sesame oil
  • 2 garlic cloves minced
  • 1/4 teaspoon red pepper flakes
  • 1 zucchini small, cut into zoodles (or grated)
  • 1 beet small, grated
  • 3/4 cup black beans
  • Swiss chard, rainbow leaves sliced into ribbons, stems minced

Tahini Dressing

  • 2 tablespoons tahini
  • 1/2 tablespoon lemon juice
  • 1 garlic clove grated or crushed
  • Salt and pepper to taste
  • 3 tablespoons warm water

Instructions
 

  • Heat the oil in a frying pan over medium heat. Add the garlic and red pepper flakes and saute until the garlic becomes golden, about 2 minutes.
  • Add the zucchini noodles on one side and the Swiss chard stems on the other side and saute until softened about 3 minutes). Add the Swiss chard leaves and saute until wilted (about 2 minutes).
  • Assemble the zucchini, Swiss chard leaves and stems, black beans and beets in a bowl.
  • To make the tahini dressing, add the tahini, lemon juice, garlic, salt and pepper to a small bowl. Slowly add the warm water and whisk with a fork until you get salad dressing consistency.
  • Spoon the dressing over your power bowl and enjoy!
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