Southwest Quinoa and Black Bean Fiber Bowl
A colorful, hearty lunch bowl featuring fiber-packed black beans, fluffy quinoa, charred bell peppers, and creamy avocado. Balanced with lean chicken breast and crunchy pepitas for sustained energy without refined bread.
Prep
10 min
Cook
8 min
Total
18 min
Makes
1 serving
Created together. Shared with you.
Made by Natashia + Lila
Natashia created this recipe with Lila and shared it with the perimenopause community.
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 HealthComfortably 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
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
Digestive 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
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
10 min
Cook
8 min
Total
18 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Knife and cutting board
Time saver
Keep pre-cooked chicken breast in the fridge for effortless assembly on busy weekdays.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Prepare the base by heating 0
- 01
Prepare the base by heating 0
Prepare the base by heating 0.75 cup (130g) of pre-cooked black beans and 0.5 cup (90g) of cooked quinoa in a small saucepan or microwave until warm, about 1 to 2 minutes.
Look for: warm
Tap card to mark done - 02
Heat 1 tsp (5ml) of olive oil…
Heat 1 tsp (5ml) of olive oil in a skillet over medium-high heat at 375°F (190°C).
Tap card to mark done - 03
Add 0
Add 0.5 pcs chopped red onion and 0.5 pcs sliced bell pepper to the skillet; cook for 4 to 5 minutes until soft and lightly charred.
Look for: soft and lightly charred
Tap card to mark done - 04
Season the vegetables with 0
Season the vegetables with 0.5 tsp ground cumin and a pinch of sea salt.
Tap card to mark done - 05
Warm 1
Warm 1.25 oz (35g) of pre-cooked diced chicken breast in the pan for 1 to 2 minutes until heated through.
Look for: heated through
Tap card to mark done - 06
Assemble the bowl by placing the warm…
Assemble the bowl by placing the warm quinoa and black beans at the bottom.
Tap card to mark done - 07
Top with the sautéed peppers
Top with the sautéed peppers, onion, and warm chicken.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Slice 0
Slice 0.5 pcs avocado and arrange over the top alongside 1 tbsp (10g) raw pumpkin seeds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Squeeze 1 tbsp (15ml) fresh lime juice…
Squeeze 1 tbsp (15ml) fresh lime juice over the bowl and garnish with 1 tbsp fresh cilantro before serving.
Ready when: everything is assembled and ready to enjoy
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