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Anti-Inflammation Black Bean Bowls with Avocado Mash & Pico de Gallo

This anti-inflammatory recipe combines the fiber-rich goodness of black beans, the creamy texture of avocado mash, and the zesty freshness of pico de gallo.
It's a wholesome, nutrient-packed meal that's perfect for starting your day with ingredients that help combat inflammation naturally.
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Prep Time 35 minutes
Cook Time 10 minutes
Course Breakfast
Cuisine Latin-American
Servings 4

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.
Keyword anti-inflammation, anti-inflammatory breakfast ideas, anti-inflammatory recipes, avocado mash recipe, black bean breakfast bowl, healthy pico de gallo, high-fiber meals, nutrient-packed bowls
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