BLACK BEAN SWEETCORN CURRY BRIGHT ENERGY BOWL
This Black Bean Sweetcorn Curry Bright Energy Bowl is a vibrant and plant-based dish packed with protein, fibre and flavour. The sweetness of the corn balances the earthy flavour of the black beans, while aromatic curry powder and garlic add depth. This quick one-pot wonder is perfect for busy weeknights, delivering a satisfying meal that’s both nutritious and easy to prepare. Pair it with steamed rice or warm flatbread to soak up every drop of the spicy and savoury sauce. Whether you’re a seasoned vegan or just exploring meatless meals, this Black Bean Sweetcorn Curry Bright Energy Bowl is sure to become a favourite in your weekly rotation.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Indian
PREPARATION/TECHNIQUES
One-Pot Wonders, Sauté, Simmer
OCCASION/HOLIDAY
Casual Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Wheat / Gluten-Free, High Fibre, Low Fat
DISH TYPE
Curry
INGREDIENTS
Here are some helpful tips for the preparation of Black Bean Sweetcorn Curry Bright Energy Bowl:
56 grams | 1.98 ounces | ½ cup chopped zucchini
41 grams | 1.45 ounces | ¼ cup canned chickpeas
55 grams | 1.94 ounces | ½ onion, chopped
3 grams | 0.11 ounces | 1 clove garlic, minced
5 grams | 0.09 ounces | ½ teaspoon curry powder
120 millilitres | 4.06 fluid ounces | ½ cup coconut milk
FULL NUTRITIONAL INFORMATION
- Calories: 114 kilocalories
- Carbohydrates: 18.8 grams
- Protein: 4.1 grams
- Fat: 4.1 grams
- Sugars: 3.3 grams
- Fibre: 4.2 grams
- Calcium: 24 milligrams
- Iron: 1.2 milligrams
- Potassium: 230 milligrams
PREPARATION
These steps are followed for the preparation of Black Bean Sweetcorn Curry Bright Energy Bowl:
- Heat Olive Oil: Warm the olive oil in a saucepan over medium heat.
- Sauté Onion: Add the chopped onion and sauté until translucent, about 5 minutes.
- Add Garlic and Spices: Stir in the minced garlic and curry powder and cook for 1 minute until fragrant.
- Add Beans and Corn: Stir in the black beans and sweetcorn, mixing well.
- Simmer: Add a splash of water to prevent sticking and simmer for 10 to 12 minutes, stirring occasionally.
- Season: Season with salt to taste.
- Serve: Serve hot, accompanied by rice or naan bread.
PREPARATION TIME
5 minutes
COOKING TIME
15 minutes
TIPS
Here are some helpful tips for the preparation of Black Bean Sweetcorn Curry Bright Energy Bowl:
- Drain Beans Well: Ensure that you drain and rinse the black beans if using canned beans.
- Consistency: Add more water if the curry becomes too thick during cooking.
- Fresh Herbs: Finish with fresh coriander for a burst of freshness.
- Spice Level: Increase the curry powder or add chilli flakes if you prefer a hotter flavour.
VARIATIONS
- Protein Boost: Add tofu or chickpeas for extra protein.
- Vegetable Additions: Stir in spinach or bell peppers for an added boost of nutrients.
- Spice It Up: Add a pinch of red chilli powder or fresh green chillies for extra heat.
- Creamy Twist: Stir in a spoonful of coconut milk or almond butter for a creamy consistency.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: Freeze in portioned containers for up to 2 months. Thaw overnight in the refrigerator before reheating.
- Reheating: Warm over medium heat on the stovetop, adding a splash of water if necessary.
