Daniel Fast Sweet Potato & Black Bean Bowl – A Hearty, Plant-Based Meal
This bowl is simple, filling, and full of warm, earthy flavors. Sweet potatoes bring natural sweetness, black beans add protein, and bright toppings keep it fresh and satisfying. Everything is made with whole, plant-based ingredients, so it fits the Daniel Fast guidelines without feeling restrictive.
It’s easy enough for weeknights and customizable for different tastes. If you want a meal that’s nourishing, affordable, and genuinely tasty, this one checks all the boxes.
Daniel Fast Sweet Potato & Black Bean Bowl - A Hearty, Plant-Based Meal
Ingredients
Method
- Preheat the oven. Set it to 425°F (220°C). Line a baking sheet with parchment for easy cleanup.
- Season the sweet potatoes. In a bowl, toss the cubes with olive oil (or a splash of water/veg broth), cumin, smoked paprika, chili powder, salt, and pepper.Spread them on the baking sheet in a single layer.
- Roast until tender. Bake for 22–28 minutes, flipping halfway. They should be golden on the edges and easily pierced with a fork.
- Sauté the veggies. While the potatoes roast, warm a skillet over medium heat. Add onion and bell pepper with a splash of water or a teaspoon of oil.Cook 5–7 minutes until softened. Add garlic and cook 30 seconds more.
- Add beans and corn. Stir in black beans and corn. Season with a pinch of salt and a dash of cumin if you like.Cook 2–3 minutes, just to warm through.
- Make the drizzle. Whisk tahini, lime juice, warm water, maple syrup/date paste, and salt until smooth and pourable. Adjust water as needed.
- Warm your base. Heat cooked brown rice or quinoa. A quick steam in the microwave or a covered skillet with a splash of water works well.
- Assemble the bowls. Add a scoop of rice or quinoa to each bowl.Top with roasted sweet potatoes, the bean-corn mixture, avocado slices, and cilantro.
- Finish with lime and drizzle. Squeeze lime over the top and add the tahini sauce. Taste and adjust salt, spice, and acidity.
What Makes This Special
This recipe centers on real, unprocessed foods that are easy to find and easy to cook. It relies on pantry staples—beans, spices, and grains—so you don’t need anything fancy.
The flavors are balanced: lightly spiced sweet potatoes, creamy black beans, and a bright lime-tahini drizzle. It’s a great way to keep meals exciting during the Daniel Fast while staying true to the spirit of simplicity.
Ingredients
- 2 medium sweet potatoes, peeled and cut into 1-inch cubes
- 1 tablespoon olive oil (or omit and roast with water/veg broth for oil-free)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon chili powder (adjust to taste)
- 1/2 teaspoon sea salt, plus more to taste
- 1/4 teaspoon black pepper
- 1 red onion, thinly sliced
- 1 red bell pepper, sliced
- 2 garlic cloves, minced
- 1 can (15 oz) black beans, drained and rinsed
- 1 cup corn kernels (fresh or frozen)
- 2 cups cooked brown rice or quinoa (unsalted, plain)
- 1 avocado, sliced
- Fresh cilantro, chopped
- 1 lime, cut into wedges
Simple Lime-Tahini Drizzle (optional but recommended):
- 3 tablespoons tahini
- 2–3 tablespoons warm water (to thin)
- 1 tablespoon fresh lime juice
- 1/2 teaspoon maple syrup or date paste (optional, for balance)
- Pinch of sea salt
Step-by-Step Instructions
- Preheat the oven. Set it to 425°F (220°C). Line a baking sheet with parchment for easy cleanup.
- Season the sweet potatoes. In a bowl, toss the cubes with olive oil (or a splash of water/veg broth), cumin, smoked paprika, chili powder, salt, and pepper.
Spread them on the baking sheet in a single layer.
- Roast until tender. Bake for 22–28 minutes, flipping halfway. They should be golden on the edges and easily pierced with a fork.
- Sauté the veggies. While the potatoes roast, warm a skillet over medium heat. Add onion and bell pepper with a splash of water or a teaspoon of oil.
Cook 5–7 minutes until softened. Add garlic and cook 30 seconds more.
- Add beans and corn. Stir in black beans and corn. Season with a pinch of salt and a dash of cumin if you like.
Cook 2–3 minutes, just to warm through.
- Make the drizzle. Whisk tahini, lime juice, warm water, maple syrup/date paste, and salt until smooth and pourable. Adjust water as needed.
- Warm your base. Heat cooked brown rice or quinoa. A quick steam in the microwave or a covered skillet with a splash of water works well.
- Assemble the bowls. Add a scoop of rice or quinoa to each bowl.
Top with roasted sweet potatoes, the bean-corn mixture, avocado slices, and cilantro.
- Finish with lime and drizzle. Squeeze lime over the top and add the tahini sauce. Taste and adjust salt, spice, and acidity.
Storage Instructions
- Fridge: Store components separately in airtight containers for 3–4 days. Keep avocado and sauce separate and add just before serving.
- Freezer: Freeze the roasted sweet potatoes, beans, and cooked rice/quinoa in portions for up to 2 months.
Thaw overnight and reheat gently. Avoid freezing avocado and the tahini sauce.
- Reheating: Use the stovetop with a splash of water or a microwave in 60–90 second bursts, stirring between intervals. Add fresh lime and herbs after reheating.
Benefits of This Recipe
- Daniel Fast-friendly: Whole, plant-based ingredients with simple seasonings and no animal products.
- Nutrient-dense: Sweet potatoes provide fiber and beta-carotene.
Black beans offer protein and iron. Avocado adds healthy fats for satiety.
- Budget-friendly: Uses affordable staples that stretch across several meals.
- Meal-prep ready: Easy to batch and assemble throughout the week without losing flavor.
- Customizable: Works with different grains, toppings, and spice levels.
Pitfalls to Watch Out For
- Overcrowded baking sheet: Sweet potatoes will steam instead of roast. Leave space for browning.
- Underseasoning: Beans and grains need salt and acid to pop.
Taste as you go and finish with lime.
- Too much sauce: The tahini drizzle is rich. Start with a little and add more if needed.
- Mushy texture: Keep the peppers slightly crisp and the potatoes caramelized for contrast.
- Sneaky additives: If using canned beans or corn, check labels for added sugars or preservatives and choose simple versions.
Variations You Can Try
- Spicy chipotle: Add chipotle powder or minced canned chipotle (if permitted) for smoky heat.
- Greens boost: Stir in fresh spinach or kale to the skillet at the end until just wilted.
- Herb-forward: Swap cilantro for parsley, green onion, or a mix of both for a different flavor profile.
- Grain swap: Try farro, quinoa, or cauliflower rice if you prefer lighter bowls.
- Salsa topper: Spoon on fresh pico de gallo or a simple tomato-cucumber mix with lime and salt.
- No-tahini option: Use mashed avocado with lime and a pinch of salt for a creamy finish without sauce.
- Roasted chickpeas: Add crispy chickpeas for extra crunch and protein.
FAQ
Is this bowl fully compliant with the Daniel Fast?
Yes, as written it uses whole, plant-based ingredients with simple seasonings. If you use canned items, choose versions without added sugars, oils, or preservatives, and keep sweeteners to natural options like date paste when needed.
Can I make it without oil?
Absolutely.
Roast sweet potatoes with a light mist of water or vegetable broth and line the tray with parchment. Sauté the onions and peppers using small splashes of water to prevent sticking.
What can I use instead of tahini?
Blend soaked cashews with water and lime for a creamy sauce, or try a simple lime-garlic vinaigrette with a bit of mashed avocado. You can also skip the sauce and add extra lime and herbs.
How do I make it spicier?
Add more chili powder, a pinch of cayenne, or red pepper flakes to the sweet potatoes.
You can also stir hot sauce into the beans if your guidelines allow it.
Can I prep this ahead for the week?
Yes. Roast the potatoes, cook the grains, and prepare the bean-corn mix. Store separately and assemble with fresh avocado and lime each day.
The tahini drizzle keeps well for 4–5 days in the fridge.
What if I don’t like cilantro?
Use parsley, basil, or green onions. A sprinkle of chopped mint can be refreshing too, especially with extra lime.
How can I add more protein?
Increase the beans to two cans or add roasted chickpeas or lentils. Quinoa also gives a small protein boost compared to rice.
Can I serve this cold?
Yes.
It works as a chilled lunch bowl. If serving cold, add extra lime, a drizzle of sauce, and fresh herbs to keep flavors bright.
Final Thoughts
This Daniel Fast Sweet Potato & Black Bean Bowl keeps things simple and satisfying. It’s full of color, texture, and balanced flavor without relying on complicated ingredients.
With a few pantry staples and fresh produce, you can build a nourishing meal that’s just as good for meal prep as it is for a quick dinner. Keep the lime handy, taste as you go, and make it your own.
