Food for the Soul: Vegan
Quinoa and Black Bean Wraps with Mango
Marissa Bartels, graduate of Plant-Based Nutrition Certificate Program and mother of two, shares one of her go to plant-based recipes with us as well as her mindset when choosing to transition her family to this lifestyle back in 2016.
My family loves these Quinoa and Black Bean Wraps as a quick and nutritious dinner.
The recipe can be easily adapted according to what you have on hand in your pantry: swap cannellini beans for the black beans, zucchini for the red pepper, pineapple for the mango…the beauty of this dish is that is comes together in one pot, with less stress and less mess. Top with guacamole and fresh pico de gallo, lime juice and cilantro for a nutrient boost and a flavorful punch. This can be served with baked tortilla chips (cut tortillas in triangles and bake until crispy for a lower-fat version of the classic tortillas chips) or serve in lettuce cups, whole-wheat, or gluten-free corn tortillas.
10 minutes to prepare / 18 minutes to cook / Serves roughly family of four
1cup (200g) uncooked quinoa, rinsed and drained
1 3/4 cups (430 ml) low-sodium vegetable broth
1 glass jar of black beans
1 small red bell pepper, seeded and diced
1-2 fresh mangos peeled and cubed
3 tbsp (45ml) soy sauce
2 tsp (10ml) smoked paprika
1/4 tsp cayenne pepper
1 tbsp (15ml) fresh lime juice
Salt and pepper to taste.
For the full recipe that inspired this plate feel free to visit Oh She Glows
"Plant-based, whole foods are nutrient dense and provide us with the energy and motivation to move our bodies and stay fit." , states Marissa.
My family has been following a whole food plant-based lifestyle since 2016. Initially we made the switch in an effort to try to reduce my husband’s cholesterol levels naturally. Besides losing some weight, within months the numbers dropped substantially, so he was no longer recommended by his doctor to take statins. For me, I noticed a change in my energy levels once I stopped eating processed foods and focused on what my body was truly craving--fresh, whole foods. Although our children took longer to come around to this lifestyle, now that they are older, they can appreciate the positive impact that plant-based eating has on the sustainability of the planet and how they just don’t feel as vibrant as normal when they eat other, more processed foods.
We would recommend our Nymphina Monastrell a fantastic wine that is vegan friendly and coming from organically grown Monastrell.