When it comes to meals, the "bowl" is where it's at: Pick a base, pick a protein, pick something green, then at least one delicious sauce. Mexi Bowl with Tahle Sauce is a fusion of my favorite taco salad items topped with Tahle Sauce, a TAHini-LEmon sauce. I know that doesn't necessarily sound like a natural combination, but it is OMG worthy! And it is vegan, gluten-free, light and healthy, and even low-FODMAP.
When you make a batch of Tahle sauce, bowls become limited only by your imagination. I come back to this one over and over! Hearty brown rice and a bed of romaine make the base along with a spoonful of low-FODMAP Roasted Salsa, then I add just 2 tablespoons of black beans (a low-FODMAP serving), sliced radishes, pumpkin seeds or pepitas, cilantro, a couple slices of avocado, and finally a dollop of Tahle Sauce.
This is a great meal prep idea, because you can vary it! Make the Tahle Sauce and the Roasted Salsa to have as your main flavor structure. Vary your ingredients day to day. Here are some additional ideas:
All salad greens, no rice.
All rice base, with some pan-fried Beyond crumbles mixed in; skip the beans.
Crumble some tortilla chips over the top instead of pumpkin seeds.
Replace radishes with sliced black olives.
Replace radishes with shredded carrot.
Replace rice with shredded hash browns and top with tofu scramble instead of beans for a breakfast bowl.
To transport, put the rice and beans (or anything else you want heated) in one microwavable container, and combine all the fresh ingredients in another, and your sauces in a 3rd small container. Reheat the warm items in your serving bowl, top with the fresh ingredients and sauces.
FODMAPs: The ones to recognize are black beans, pumpkin seeds, and avocado. In this recipe, each are at or below the single low-FODMAP serving size recommended, but if you know one or more of these foods to be a trigger for you, try one of the substitutions. Also, if you opt for store-bought salsa or tahini sauce, look out for added garlic and onion.
I absolutely love black beans, but they do not love me! This bowl can be a great way to re-introduce FODMAPs in small amounts to contribute to gut microbiome diversity and increase gut health. I go with 1-2 tablespoons of beans in one day, then skip a day and move up to 2 tablespoons, but that's just how sensitive I am. Know your body! If you have no problem with legumes, then load up the black beans for more protein and fiber!
If you try this vegan, low-FODMAP recipe please give it ⭐️⭐️⭐️⭐️⭐️ (5 stars) below and leave a comment.
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