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Sweet Potato & Black Bean Buddha Bowl with Avocado Dressing

Sweet Potato & Black Bean Buddha Bowl with Avocado Dressing
Prep 15 mins | Cook 30 minsServes 2

Ingredients

  • 1 large sweet potato, peeled and cubed
  • 1 cup black beans (or 1 tin, drained and rinsed)
  • 1 cup cooked quinoa or brown rice
  • 1 cup spinach or kale, roughly chopped
  • ½ red onion, thinly sliced
  • 2 tbsp extra virgin olive oil
  • 1 tsp paprika
  • 1 tsp cumin
  • Salt and pepper, to taste
  • 1 avocado, peeled and stoned
  • 2 tbsp lime juice
  • 2 tbsp water (for dressing)
  • 1 tbsp tahini (optional, for creaminess)

Nutritional breakdown (approx per serving)

Calories
615 kcal
Protein
17g
Carbohydrates
60g
Fibre
21g
Fats
27g
Sugar
9g
Sodium
400mg

Method

  1. Roast the sweet potato by preheating the oven to 200°C (180°C fan, 400°F, gas 6).
  2. Toss the cubed sweet potato with the oil, paprika, cumin, salt and pepper. Roast for 25 to 30 minutes, or until tender and slightly caramelised.
  3. Cook the quinoa or brown rice while the sweet potato roasts, following the instructions on the packet.
  4. Make the avocado dressing by blending the avocado, lime juice, water and tahini (if using) in a small blender or food processor until smooth and creamy. Add more water to adjust the consistency.
  5. Assemble the bowls by adding a base of quinoa or rice to each one. Layer with the roasted sweet potato, black beans, spinach or kale and the red onion.
  6. Finish the bowls by drizzling the avocado dressing over the top. Serve immediately, tossing lightly to enjoy.

Gut health benefits

Sweet potatoes: Rich in fibre and beta-carotene, they feed beneficial bacteria such as Bifidobacterium, supporting digestive health and immunity.

Black beans: A powerhouse of fibre and protein, black beans act as a prebiotic, supporting the growth of gut-friendly bacteria. They also promote regular bowel movements and help manage blood sugar levels.

Quinoa: A complete protein and fibre-rich grain that feeds gut bacteria, supporting digestion and microbiome diversity.

Spinach or kale: High in both fibre and antioxidants, these leafy greens may help calm inflammation, and they provide nutrients that nourish gut bacteria.

Avocado: Full of healthy fats and fibre, avocados help keep you fuller for longer and support the absorption of fat-soluble vitamins from the greens.

Gut bacteria supported

Bifidobacterium: Thrives on sweet potato fibre; supports immunity and digestive health.

Roseburia: Fed by bean and quinoa fibre; makes butyrate to fuel the colon lining.

Faecalibacterium prausnitzii: Turns fibre into butyrate, which helps calm gut inflammation.

Bacteroides: Promoted by black beans, they break down complex plant carbohydrates, supporting a diverse microbiome.

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