Caribbean Mango & Black Bean Power Bowl
This vibrant bowl pairs fiber-rich black beans with sweet mango and crunchy pumpkin seeds. Hemp hearts round out the plant protein profile for a deeply satisfying, plant-based lunch.
Prep
15 min
Cook
15 min
Total
30 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Colander · Mixing bowl
Time saver
Meal prep friendly: This salad actually tastes better on day two as the mango and seasonings marinate the quinoa. It will keep in the fridge for up to 4 days.
Do these three things first
- 1Prep ripe mango (diced), red bell pepper (diced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Rinse the quinoa thoroughly in a fine…
- 01
Rinse the quinoa thoroughly in a fine…
Rinse the quinoa thoroughly in a fine mesh sieve. Boil 1 cup of water, add the quinoa, lower the heat, cover, and simmer for 15 minutes until the water is absorbed. Remove from heat and let cool slightly.
Look for: the water is absorbed
Tap card to mark done - 02
Pour the black beans into a colander…
Pour the black beans into a colander and rinse them very well under cold water.
Tap card to mark done - 03
Toast the pumpkin seeds for 2 to…
In a dry skillet over medium heat, toast the pumpkin seeds for 2 to 3 minutes, tossing frequently until they are fragrant and begin to pop.
Look for: they are fragrant and begin to pop
Tap card to mark done - 04
Combine the cooked quinoa
In a large mixing bowl, combine the cooked quinoa, rinsed black beans, diced mango, red bell pepper, minced jalapeno, toasted pumpkin seeds, and hemp hearts.
Tap card to mark done - 05
Drizzle the salad with extra virgin olive…
Drizzle the salad with extra virgin olive oil and a generous splash of apple cider vinegar. Season with ground cumin, sea salt, and black pepper, tossing well to combine all the flavors. Squeeze fresh lime juice over the top if desired.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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