Black Bean Grain Bowl
This bowl is a quick and easy meal for breakfast, lunch, or dinner. For even faster prep you can use pre-chopped kale from the freezer section. Topped with a zesty cilantro lime aioli, it's satisfying and packed with plant-based protein.
10
Prep (min)
35
Cook (min)
4
Servings
380
Calories
Ingredients
- 1 cup farro (or brown rice)
- 1 tablespoon olive oil
- 1 shallot, peeled and diced
- 1 red pepper, seeded and diced
- 3 garlic cloves, peeled and minced (or pressed)
- 2 cups finely chopped kale
- 1 (15 oz) can black beans, drained and rinsed
- 2 tablespoons "everything bagel" seasoning
- Salt and freshly ground pepper
- For the Cilantro Lime Aioli
- Recipe from page 150 of the cookbook
- For Topping (Optional)
- Cherry tomatoes, halved (if they aren't a trigger)
Nutrition Facts
Per serving
- Calories
- 380
- Protein
- 16g
- Carbohydrates
- 58g
- Fat
- 10g
- Fiber
- 14g
- Sodium
- 340mg
Instructions
- 1
Cook the farro by bringing 2¼ cups water to a boil. Add in the farro and simmer, covered, for 25-30 minutes. When done the farro should be tender and chewy. Note that if you're using whole farro, you might need to increase cooking time to 35 minutes. Drain off any excess liquid left in the pot after the farro is done.
- 2
Make the cilantro lime aioli and set aside.
- 3
Heat the olive oil over medium-high heat in a large skillet. Once the oil is hot, add the shallots and sauté briefly.
- 4
Once the shallots start to soften slightly, add in the bell pepper, garlic, and a large pinch of salt and some pepper. Continue cooking for 3 more minutes.
- 5
Add the kale and cook for a few more minutes until it has wilted.
- 6
Add the black beans and everything bagel seasoning.
- 7
Turn off heat. Fold in the farro (or rice) and adjust seasoning, if needed.
- 8
Drizzle the cilantro lime aioli over and top with halved cherry tomatoes if not a trigger and serve.
Chef's Tips
- You can substitute quinoa, millet, or other grains for farro for a gluten-free option.
- If using quinoa, cook for about 15-20 minutes for a total time of 45 minutes.
- Cook farro ahead of time and store in the fridge for quick assembly on busy days.
Why This Recipe Works for Migraines
Black beans and farro are excellent sources of magnesium—a mineral often depleted in migraine sufferers. Studies suggest up to 50% of people with migraines are magnesium deficient. This bowl provides a hearty dose of plant-based protein and fiber.
The kale adds iron and B vitamins while the everything bagel seasoning provides flavor without MSG or artificial additives. Cherry tomatoes are marked as optional since they can be a trigger for some people—the recipe works beautifully with or without them.
Want More Recipes Like This?
The full cookbook includes over 120 migraine-friendly recipes, plus nutritional guidance and meal planning tips.