Sweet potato bowl with mango tahini sauce over baked broccoli, black beans and spelled grain result in a fall-colored and flavorful meal packed with plant-based energy and nutrients. Also vegan, combinable and gluten-free.
Mango – Health and Processing!
Mangoes are also an excellent source of vitamin C, folic acid and copper. Ripe mangoes contain polyphenols such as beta-carotene, lutein and other carotenoids, which among other things are responsible for the bright yellow color. Red mangoes, on the other hand, contain anthocyanins. Mango is a great addition to sauces and dressings thanks to its sweet and light flavor and creamy texture.
When is a mango ripe? You can tell if your mango is ripe by gently squeezing it. The mango should give slightly when squeezed. Since there are different types of mangoes with different colors, you should not use the color as an indication of ripeness.
ripening mango! Sometimes when I buy mangoes from the store they are quite hard, so I let them sit in my kitchen for a few days to let them soften and sweeten. Once it’s ripe but I don’t eat it right away, I keep it in the fridge for up to five days. Cold mango straight from the fridge is so refreshing and delicious!
Cut mango! I know slicing into a mango can be a bit intimidating, but once you try it, I promise you’ll be a pro. It’s a lot easier than it looks! In my Quick Mango Pickles recipe, I have a step-by-step guide , with pictures, to explain how to cut a mango.
Combinations & Alternatives
I love the combination of caramelized sweet potatoes, black beans, and broccoli for a hearty, slightly Cuban twist! But feel free to use what you have on hand.
- If you don’t have black beans on hand, use chickpeas.
- Substitute spelled with brown rice, quinoa, or couscous. Millet works great here too.
- Instead of sweet potatoes, you can use Hokkaido or butternut squash.
- Omit the broccoli and add veggies like roasted cauliflower or Brussels sprouts.
- And if you don’t have tahini on hand, almond butter works as a great substitute instead.
Here you will find more delicious recipes for healthy salads and bowls that you can prepare in no time at all:
- Beet bowl on spelt and chickpeas
- Falafel bowl with orange and herb couscous
- Beetroot chickpea salad with yogurt
- Quinoa barley salad with dates vegan
- Vegan Sweet Potato Quinoa Salad
- Mango rocket salad with sesame dressing
Sweet potato bowl with mango tahin sauce
For the bowl:
- 2 sweet potatoes
- 1 can black beans* about 400g
- 2 tbsp. coconut oil*
- 1 broccoli
- 2 tbsp. native olive oil*
- 200 G Spelt* Brown rice
- 1 tsp Sea-salt* fine
- Black pepper* from the mill
For the mango tahini dressing:
- 3 tbsp. tahini*
- 1 tbsp. native olive oil*
- 1 mango ripe
- 1½ tbsp. Apple Cider Vinegar*
- water to dilute
- 1 tbsp. Jamaica curry*
- 1-2 tsp maple syrup*
- Sea-salt* fine
- Black pepper* from the mill
- 2 spring onions
- Shiso cress optional
- Cook the spelled according to the packet instructions.
- Preheat the oven to 200°C. Line a large baking sheet with parchment paper.
- Peel the sweet potatoes and cut into 1×1 cm cubes.
- Drain the black beans through a sieve, rinse and drain well.
- Place black beans and sweet potatoes in a large bowl. Mix with coconut oil, ½ tsp salt and freshly ground pepper.
- Wash the broccoli, divide into bite-sized florets and toss in a bowl with ½ tsp salt, freshly ground pepper and olive oil.
- Spread the beans, sweet potatoes, and broccoli evenly on the baking sheet and roast in the oven for about 25 minutes . Turn once halfway through.
Mango Tahini Dressing:
- Roughly dice the mango flesh.
- Meanwhile, in a blender, combine the tahini, olive oil, mango, apple cider vinegar, and curry powder. Blend until smooth. Add some water if needed (more or less water depending on how thick your tahini is).
- The sauce should be able to drip from a spoon. Season to taste with salt, pepper and maple syrup.
Arranging and serving:
- Assemble bowl by placing some spelled in the bottom of the bowl, followed by a handful of bean and sweet potato mixture on rim and set the broccoli florets.
- Top generously with the mango tahini sauce and garnish with spring onions and watercress, if you like.