Some meals just feel good to eat. They hit that sweet spot between “this tastes amazing” and “I’m doing something kind for my body.” This is one of those meals.
It’s warm, filling, packed with fibre, and full of anti-inflammatory ingredients that love your heart back. Whether you’re feeling a bit run-down, post-walk peckish, or just looking for a comforting dinner that doesn’t involve a microwave curry pouch—this bowl’s got your back.
❤️ Why Your Heart Will Thank You
This dish is low in saturated fat, rich in plant nutrients, and full of the kind of fibre that keeps your cholesterol in check. Here’s the breakdown:
- Sweet potato is high in beta-carotene (an antioxidant) and potassium, which helps balance sodium and reduce blood pressure.
- Black beans provide soluble fibre and plant protein, which support cholesterol management and long-lasting fullness.
- Kale adds a bonus hit of magnesium, vitamin K, and nitrates, which can improve blood vessel function and reduce artery stiffness.
- Olive oil + paprika = healthy fats plus flavour without adding extra salt or processed additives.
🛒 Ingredients (For One)
- ½ medium sweet potato, peeled and diced
- ½ cup canned black beans, rinsed and drained
- 1 small handful chopped kale
- 1 tsp extra virgin olive oil
- ½ tsp smoked paprika
- Salt & pepper, to taste
- Optional: squeeze of lime, sprinkle of pumpkin seeds, or dash of hot sauce
🍲 Instructions
- Preheat oven to 200°C (fan-forced).
- Toss diced sweet potato with olive oil, smoked paprika, salt, and pepper. Spread on a baking tray and roast for 20–25 minutes, turning once.
- In the last 5 minutes of roasting, add the kale to the tray. Let it wilt and crisp slightly.
- Warm black beans gently in a small pan or microwave.
- Assemble your bowl: black beans on the bottom, sweet potato and kale on top. Finish with lime juice, pumpkin seeds, or chilli if you’re feeling it.
🧠 Heart-Smart Cooking Tips
- Batch roast extra sweet potato to use in wraps, salads, or soups across the week.
- Choose no-added-salt canned beans whenever possible.
- Kale not your thing? Baby spinach, silverbeet, or even frozen peas are great swaps.
Want extra protein? Top with a soft-boiled egg or a few slices of grilled tofu.
🥗 Nutritional Snapshot (Per Serve – Approximate)
- Calories: 420
- Protein: 13g
- Fibre: 11g
- Key nutrients: Potassium, beta-carotene, vitamin C, magnesium, folate
🩺 Fibre from beans and sweet potato helps reduce LDL cholesterol and feeds your gut microbes—which, research shows, may even influence heart health.
💬 Solo Cooking Tip
Roasting everything on one tray = max flavour, minimum dishes. This is a great “meal prep for one” option too—make double, and you’ve got lunch tomorrow sorted. Beans and roast veg hold up beautifully in the fridge.
💡 Bowl Goals?
If you’re into meals that make your heart, gut, and tastebuds happy all at once, let us know in the comments—or share your version of this bowl with #Plan4One.
