Black Bean Sweet Potato Cabbage Bowl

Prepare black bean sweet potato cabbage bowl with the measured ingredients below. Black beans (boiled, no added salt), sweet potato flesh (baked, no added salt) and cabbage (raw) in a grain or potato bowl. Measured ingredients, two servings and visible nutrition estimates.

This bowl recipe brings black beans (boiled, no added salt), sweet potato flesh (baked, no added salt) and cabbage (raw) together as a grain or potato bowl. The ingredient list describes the full batch; each serving is one half. Read the preparation labels before weighing so a cooked grain, drained fish or raw vegetable matches its source.

The separate protein, carbohydrate and fat counts are estimates, not a claim that this dish exactly meets a traditional Zone target. Use the meal builder for ingredient changes and the meal planner for a worksheet of recipe ideas.

Ingredients and dietary filters

No major allergen flag was identified in these reviewed source records; this does not establish allergy safety. Check every product label and preparation environment. Dietary tags describe the reviewed ingredient pattern or the stated numerical filter; they do not certify allergy safety, a therapeutic diet or nutritional adequacy.

Ingredient substitutions

For a different version, compare replacing black beans (boiled, no added salt) with the same edible gram weight of lentils (boiled, no added salt). Match the listed source preparation and adapt the texture or cooking method as needed. This is not a nutritionally equivalent substitution. A replacement changes nutrient values and dietary/allergen suitability; recompute the full meal rather than preserving the old block label. Read the nutrition methodology and planning rules when comparing portions.

Dietary information

Dietary filters for one original serving: Vegan ingredient pattern · Vegetarian ingredient pattern · Pescatarian ingredient pattern · Dairy-free ingredient pattern · Gluten-free ingredient pattern · Mediterranean-inspired ingredient pattern · Whole-food ingredient pattern. How these filters work

15 min Estimated prep10 min Estimated cook/reheat25 min Estimated total including rest2 Servings

First, treat timing as an estimate, not a record of a tested kitchen session. Next, match the exact USDA ingredient states listed below when weighing the foods.

Measured ingredients

280.0 g Black beans (boiled, no added salt)
USDA ingredient and calculator
Beans, black, mature seeds, cooked, boiled, without salt · FDC 173735 · Source dataset
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260.0 g Sweet potato flesh (baked, no added salt)
USDA ingredient and calculator
Sweet potato, cooked, baked in skin, flesh, without salt · FDC 168483 · Source dataset
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180.0 g Cabbage (raw)
USDA ingredient and calculator
Cabbage, raw · FDC 169975 · Source dataset
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12.0 g Olive oil
USDA ingredient and calculator
Oil, olive, salad or cooking · FDC 171413 · Source dataset
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24.0 g Lemon juice (raw)
USDA ingredient and calculator
Lemon juice, raw · FDC 167747 · Source dataset
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Make it step by step

First, weigh every listed ingredient for the full two-serving batch in its exact starting preparation. Cooked grains, beans, vegetables, meat and fish are already cooked or drained as named; their initial cooking time is not included here.
Next, wash and trim cabbage (raw) before weighing the edible amount. Keep all weighed edible flesh in the recipe.
Then, warm the already-cooked or prepared black beans (boiled, no added salt) and sweet potato flesh (baked, no added salt) gently in a covered heat-safe dish until hot throughout, for approximately 10 minutes in total; check the food rather than relying on time alone. No extra cooking fat is added.
After that, mix all measured olive oil and lemon juice (raw) for the sauce or topping. Add it after removing the warm base from direct heat.
Next, chop cabbage (raw) and add it after heating as the fresh part of the bowl.
Finally, divide the complete batch equally into two servings by weight, including all measured toppings, sauce and oil. Serve promptly or follow the linked food-handling guidance for cooling, storage and reheating. Times are editorial estimates, not a record of physical kitchen testing.

Choose the size that works for you

Adjust your serving

Change the serving size below. Ingredient weights and all nutrient totals scale together. The original recipe stays the same.

Serving size 1 = one serving · 0.5 = half · 2 = double

Match a nutrient target (optional)

Scaling one nutrient also changes the others. Compare all three block counts below.

Protein blocks to explore

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Measured ingredients for this adjusted portion

These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.

Calculated per serving

Nutrition with the method attached.

Energy (kcal): 380
Protein (g): 16.2
Total carbohydrate (g): 66.2
Fiber (g): 18.8
Available carbohydrate (g): 47.4
Total fat (g): 7.1

2.32 Protein blocks5.27 Carb blocks2.36 Total-fat blocks (÷3)

Original added-fat equivalent (÷1.5): 4.71. This is a separate convention, not an extra fat allowance.

However, separate block counts do not mean this recipe is an exactly balanced Zone meal. The table shows total carbohydrate as well as carbohydrate minus fiber. In addition, we scale nutrients from USDA reference entries and sum them before rounding. These are estimates, not a laboratory analysis.

Source and preparation notes

Source-calculated starting-ingredient estimate, not laboratory analysis or physical kitchen testing. Cooked foods are weighed after cooking as named; raw vegetables, fruit and egg are weighed in their listed starting state. Cooking may change water and nutrient retention; no finished per100g concentration or cooking yield is claimed. Keep all measured oil/sauce with the batch. Total time includes stated chill/rest time, but excludes initial cooking of ingredients already named cooked. Product labels and substitutions require recalculation.

Keep the bigger picture in view.

Finally, these are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.

Take this portion into your plan.

Uses the portion factor selected above. All ingredients scale together; this does not correct differences between the three macro block counts.

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