If you’re searching for a satisfying meal that can help support your wellness goals, look no further than these Black Bean Bowls with Avocado Mash and Pico de Gallo. Packed with anti-inflammation ingredients, this dish combines vibrant flavors and nutrient-rich foods that make it a powerhouse for your body.
This recipe is specifically designed to include ingredients like black beans, avocado, and fresh vegetables, all known for their potential to reduce inflammation and promote overall well-being.
Why These Ingredients Are Perfect for Fighting Inflammation
Every component of this black bean bowl plays a role in making it a functional, health-supportive dish. Let’s take a closer look at how the ingredients work together to help fight inflammation.
- Black Beans: Black beans are not only high in protein and fiber but also packed with antioxidants that combat oxidative stress. Their complex carbohydrates are digested slowly, helping to keep blood sugar levels steady. Stable blood sugar levels are essential in minimizing inflammation in the body.
- Avocado: Avocado is a rich source of healthy monounsaturated fats, which are known to reduce inflammation, especially in conditions like arthritis. Its high content of vitamin E acts as an antioxidant, further supporting the body in fighting inflammatory responses.
- Pico De Gallo: This fresh salsa is made from ingredients like tomatoes, lime juice, and cilantro, all of which contain anti-inflammatory compounds. Tomatoes, in particular, are high in lycopene, an antioxidant with proven anti-inflammatory effects. For those sensitive to nightshades, swapping tomatoes with mango can still offer a nutrient-dense alternative while keeping the dish light and refreshing.
- Spices and Additions: Hot sauce, jalapeños, and lime juice add zest to the meal, but they also come with their own anti-inflammatory properties. Capsaicin in hot peppers is known for its ability to reduce inflammation and pain, making it a fantastic addition for both flavor and function.
Tips to Maximize the Anti-Inflammation Benefits
- Choose Organic Ingredients: Opt for organic black beans, avocados, and vegetables when possible to avoid exposure to pesticides that may contribute to inflammation.
- Go Easy on the Salt: While kosher salt enhances flavor, too much sodium can counteract the anti-inflammatory benefits. Consider adding herbs or spices like turmeric for a natural anti-inflammatory boost.
- Make It Fresh: Prepare the pico de gallo and avocado mash just before serving to preserve the potency of the vitamins and antioxidants.
Customizations for Different Diets
This recipe is naturally gluten-free and vegetarian, but it can be easily modified to fit other dietary needs:
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- Vegan: Replace the egg with a plant-based protein source like tofu or chickpeas for an extra anti-inflammatory punch.
- Low-Carb: Reduce the black bean quantity and increase the avocado portion to lower the carbohydrate content while maintaining the dish’s anti-inflammatory benefits.
- Nightshade-Free: Swap out tomatoes and jalapeños with fruits like mango and cucumber to create a nightshade-free pico de gallo.
Serving Suggestions for Any Occasion
These black bean bowls are versatile enough to be enjoyed as a hearty breakfast, a quick lunch, or a satisfying dinner. Their vibrant colors and fresh ingredients make them an excellent option for meal prep, gatherings, or simply as a feel-good dish when you need something nourishing.
For meal prep, store each component—black beans, avocado mash, and pico de gallo—separately in airtight containers. Assemble the bowls just before eating for the best flavor and texture.
By incorporating ingredients that naturally reduce inflammation, this black bean bowl becomes more than just a meal—it’s a step toward better health. So grab your avocados, black beans, and fresh veggies, and whip up this flavorful dish that supports your body from the inside out.
Anti-Inflammation Black Bean Bowls with Avocado Mash & Pico de Gallo
Equipment
- Small bowl
- Molcajete or fork for mashing
Ingredients
Pico de Gallo:
- 2 cups cherry tomatoes halved (or diced mango for nightshade-sensitive options)
- 1 jalapeño minced (optional if nightshade-sensitive)
- 2 Tbsp chopped cilantro
- 2 Tbsp finely diced white onion
- 1 Tbsp lime juice
- Kosher salt optional
Avocado Mash:
- 2 avocados
- Kosher salt
- 1 Tbsp finely diced white onion
- 1 Tbsp lime juice
- 1 –2 dashes of hot sauce
Black Bean Base:
- 1 can 15 oz black beans, rinsed and drained
- 1 Tbsp lime juice
- Kosher salt
Eggs (optional):
- 4 eggs poached or scrambled
For Serving:
- Hot sauce
Instructions
- Prepare the Pico de Gallo: Combine cherry tomatoes (or mango), jalapeño, cilantro, white onion, and lime juice in a small bowl. Stir well and season with salt, if desired. Set aside.
- Make the Avocado Mash: In a small bowl or molcajete, mash the avocados with a sprinkling of salt until desired consistency is reached (smooth or slightly chunky). Mix in the diced onion, lime juice, and hot sauce. Adjust seasoning with more salt or hot sauce as needed.
- Warm the Black Beans: Heat the black beans and lime juice in a small saucepan over medium heat. Gently mash the beans with a fork and season with kosher salt to taste.
- Assemble the Bowls: Divide the black bean mixture into four bowls. Add a portion of avocado mash to each bowl, followed by a poached or scrambled egg (if using). Top with the prepared pico de gallo and a dash of hot sauce. Serve immediately.
Notes
- Substitute mango for cherry tomatoes in the pico de gallo if you are sensitive to nightshades for a naturally anti-inflammatory twist.
- This recipe is versatile—feel free to add additional greens or grains like quinoa for an extra nutrient boost.
- Make a large batch of pico de gallo and black beans ahead of time to save prep time throughout the week.
Nancy has been a plant person from an early age. That interest blossomed into a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Nancy worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.