Southwest Super Veggie is a riff on Bryan Johnson’s super veggie recipe but with a warm, southwestern twist. I am on a mission to re-create Super Veggie in as many different cuisines as possible.
This twist on Bryan’s super veggie formula keeps the same macro profile and nutrient density while adding variety and different nutrients. It introduces different vegetables, spices, and textures to give your taste buds something new.
Ingredients in Southwest Super Veggie
Black Beluga Lentils
High in protein and fiber, black beluga lentils also contain polyphenols, powerful compounds that reduce inflammation and support heart health. They’re a great source of iron, helping to maintain energy levels, and they digest slowly, providing sustained energy throughout the day.
– Calories: ~150
– Protein: ~12g
– Carbohydrates: ~26g
– Fiber: ~11g
– Iron: High in iron, important for oxygen transport.
– Polyphenols: Rich in antioxidants that help reduce inflammation.
Quinoa
Quinoa is a complete protein, it provides all nine essential amino acids your body needs but can’t produce on its own. It’s also high in magnesium, which supports healthy muscle and nerve function.
– Calories: ~120
– Protein: ~4.1g
– Carbohydrates: ~21g
– Fiber: ~2.8g
– Complete Protein: Contains all nine essential amino acids.
– Antioxidants: Contains flavonoids like quercetin and kaempferol.
Sweet Potatoes
Sweet Potatoes are loaded with beta-carotene, which your body converts to vitamin A—a crucial nutrient for vision and immune health. Sweet potatoes also add a touch of sweetness to balance out the savory flavors. Boil them in order to keep the glycemic index low.
– Calories: ~86
– Protein: ~1.6g
– Carbohydrates: ~20g
– Fiber: ~3g
– Beta-Carotene: High in vitamin A precursor, supports vision and immune health.
– Antioxidants: Rich in antioxidants that combat oxidative stress.
Red Bell Pepper
High in vitamin C, antioxidants, and fiber, bell peppers add a bright, fresh crunch while boosting immunity and skin health.
– Calories: ~31
– Protein: ~1g
– Carbohydrates: ~6g
– Fiber: ~2.1g
– Vitamin C: Very high in vitamin C, supports immune function.
– Antioxidants: Contains various antioxidants including capsanthin.
Avocado
Packed with heart-healthy monounsaturated fats, avocados also contain fiber and potassium, which help keep your heart and muscles functioning optimally. The healthy fats in avocado also help your body absorb fat-soluble vitamins from the rest of the dish.
– Calories: ~80
– Protein: ~1g
– Carbohydrates: ~4g
– Fiber: ~3.4g
– Healthy Fats: High in monounsaturated fats which are heart-healthy.
– Potassium: Good source of potassium, supports heart and muscle function.
Baby Spinach
A mild green packed with iron and calcium, spinach offers a light, nutrient-dense base that’s also a fantastic source of folate.
– Calories: ~12
– Protein: ~1.5g
– Carbohydrates: ~2g
– Fiber: ~1.4g
– Vitamin K: Very high in vitamin K, important for blood clotting.
– Antioxidants: Rich in various antioxidants, including lutein.
Garlic
Garlic is rich in allicin, a compound with powerful anti-inflammatory, antimicrobial, and immune-boosting properties. It also supports heart health by helping to lower blood pressure and cholesterol levels.
– Calories: ~5
– Protein: ~0.2g
– Carbohydrates: ~1g
– Allicin: Contains allicin, which has antimicrobial and anti-inflammatory properties.
– Antioxidants: High in antioxidants which protect cells from damage.
Mushroom Powder
My favorite mushroom powder includes Chaga, Shiitake, Maitake, Turkey Tail, and Reishi work synergistically to support the immune system, reduce inflammation, improve cardiovascular health, and protect against oxidative damage—all of which are essential for aging gracefully and maintaining vitality well into old age.
– Calories: ~5
– Protein: ~0.5g
– Beta-glucans: Contains immune-boosting compounds.
– Antioxidants: High in antioxidants, enhancing immune defense.
Southwest Chili Blend
The Rumi Spice Southwest Chili Blend is a powerhouse of antioxidants and anti-inflammatory compounds, thanks to ingredients like ancho chili, smoked paprika, and garlic powder. This blend not only boosts metabolism with capsaicin from cayenne and guajillo chilies but also supports heart and immune health with black pepper and Mexican oregano. Its unique combination of spices enhances nutrient absorption and provides a flavorful, health-boosting addition to any dish.
– Calories: ~15
– Protein: ~0.5g
– Carbohydrates: ~3g
– Fiber: ~1g
– Antioxidants: Contains a mix of spices that provide various antioxidants.
Cumin Seeds (or ground cumin)
Cumin is a powerful antioxidant with antibacterial and anti-inflammatory properties. It’s a digestive aid, helping to relieve bloating and gas, and is often used to support metabolism.
– Calories: ~22
– Protein: ~1g
– Carbohydrates: ~3g
– Fiber: ~1.1g
– Antioxidants: Rich in antioxidants, helps improve digestion and boost immunity.
Sprouts
Rich in vitamins C and K, as well as antioxidants, sprouts are a crunchy addition that helps support immune function and detoxification. They’re packed with living enzymes, which aid digestion and nutrient absorption.
– Calories: ~10
– Protein: ~1.5g
– Carbohydrates: ~1.5g
– Fiber: ~1g
– Phytonutrients: Rich in various phytonutrients that support overall health.
– Antioxidants: High in antioxidants which protect cells from damage.
Lime (juice and zest)
Provides vitamin C and a burst of freshness that ties all the flavors together, while offering antioxidant protection and supporting collagen production.
– Calories: ~20
– Protein: ~0.4g
– Carbohydrates: ~7g
– Vitamin C: High in vitamin C, supporting immune health.
– Antioxidants: Contains flavonoids that offer antioxidant benefits.
Fresh Cilantro
This herb is a natural detoxifier, known for its ability to bind heavy metals and help the body eliminate them.
– Calories: ~1
– Protein: ~0.1g
– Vitamin K: High in vitamin K, important for blood clotting.
– Antioxidants: Contains flavonoids and polyphenols that offer antioxidant benefits.
Extra Virgin Olive Oil
Olive oil is high in monounsaturated fats and antioxidants, it helps you absorb fat-soluble vitamins like A, D, E, and K from your veggies.
– Calories: ~119
– Fat: ~13.5g
– Monounsaturated Fats: Heart-healthy fats that support overall health.
– Antioxidants: Contains polyphenols and vitamin E which offer antioxidant benefits.
How to Prepare Southwest Super Veggie
Cook the Black Lentils
Start by cooking 45 grams of black beluga lentils. Bring them to a boil in water, then let them simmer until tender (about 20-25 minutes). Once they’re done, drain any excess water and stir in 1 tablespoon of cumin seeds and ½ teaspoon of Active 8 mushroom powder to give the lentils a rich, earthy flavor. Set aside.
Prepare the Quinoa
While your lentils cook, prepare 100 grams of cooked quinoa. If you haven’t already cooked your quinoa, rinse it first to remove any bitterness, then cook in a 2:1 ratio of water to quinoa until the water is absorbed (about 15 minutes). Stir in 1 tablespoon of Southwest Chili Blend for a kick of spice and a boost of antioxidants.
Cook the Sweet Potatoes
Boil 100 grams of sweet potato cubes in a small pot until they are fork-tender (about 10-12 minutes). In the final minute of cooking, add 1 minced clove of garlic to infuse a savory, aromatic layer of flavor. Drain and set the sweet potatoes aside.
Chop the Vegetables
Next, finely chop 100 grams of red bell pepper. Bell peppers add a refreshing crunch and a good dose of vitamin C. Slice 50 grams of avocado for healthy fats, and chop 1 tablespoon of fresh cilantro to bring a burst of freshness to the bowl.
Grab the Chickpeas
If you’re using canned chickpeas, simply rinse and drain 75 grams. If cooking from dry, prepare the chickpeas in advance according to package instructions. Chickpeas add protein, fiber, and a hearty texture to your bowl.
Assemble the Base
In a large bowl, layer your cooked lentils, quinoa, sweet potatoes with garlic, chickpeas, and 50 grams of fresh baby spinach.
Add the Dressing
Zest and juice 1 lime and pour it over the combined ingredients for a bright, zesty punch of flavor. The vitamin C from the lime helps enhance the absorption of the plant-based iron from the lentils and spinach. Drizzle 1 tablespoon of extra virgin olive oil over the bowl to add heart-healthy fats and tie all the flavors together.
Top It Off
To finish, arrange the sliced avocado on top of the bowl and sprinkle 30 grams of sprouts over the dish for added crunch and an extra burst of phytonutrients. Cilantro adds a refreshing herbal note to bring everything together.
Enjoy
Give everything a gentle mix, making sure the flavors meld together nicely. Enjoy this nutrient-dense, flavor-packed bowl immediately, or pack it up for a meal prep option to keep your lunches exciting all week long.
Southwest Super Veggie is Super Easy to Meal Prep
One of the best things about Southwest Super Veggie is how easy it is to prepare in bulk. The lentils, quinoa, sweet potatoes, and chickpeas can all be pre-cooked and stored in the fridge, keeping for up to 4 days. This makes it an ideal dish to prep for your lunches for the week.
When it’s time to eat, simply toss everything together, drizzle with extra virgin olive oil, and top with fresh avocado and sprouts. You’ll have a nutritious, balanced meal in minutes—one that tastes even better after all those spices have had time to meld.
Southwest Super Veggie
Ingredients
- 45 g black beluga lentils dry
- 100 g quinoa cooked
- 100 g sweet potatoes boiled, cubed
- 100 g red bell pepper chopped or sliced
- 50 g avocado sliced
- 50 g baby spinach
- 75 g chickpeas cooked
- 1 clove garlic minced
- 1/2 tsp Mushroom powder
- 1 tbsp Southwest Chili blend
- 1 tbsp Cumin seeds
- 1 lime juice and zest
- 1 tbsp fresh cilantro chopped
- 1 tbsp extra virgin olive oil
- 30 g sprouts I use Spring Salad mix: broccoli, radish, red clover, and alfalfa
Instructions
- Cook the lentils: In a small pot, cook 45g of black beluga lentils according to package instructions. Once cooked, mix the cumin seeds and Active 8 mushroom powder directly into the lentils. Set aside.
- Prepare the quinoa: Ensure your quinoa is cooked and ready, with 100g set aside. Mix the Rumi Spice Southwest Chili blend directly into the quinoa.
- Cook the sweet potatoes: Boil 100g of sweet potato cubes until tender. During the last minute of boiling, add the minced garlic to the pot. Drain and set aside.
- Chop the veggies: Finely chop 100g of red bell pepper and set aside. Slice 50g of avocado and chop 1 tbsp of fresh cilantro.
- Cook the chickpeas: If using canned chickpeas, rinse and drain 75g. If cooking from dry, cook according to package instructions.
- Prepare the base: In a large bowl, combine the cooked lentils, quinoa, sweet potatoes with garlic, red bell pepper, chickpeas, and baby spinach.
- Add the lime zest and juice: Zest the lime and mix it with the juice. Pour this mixture over the combined ingredients in the bowl.
- Dress the bowl: Drizzle 1 tbsp of extra virgin olive oil over the mixture and toss everything to combine.
- Top it off: Add the avocado slices and sprinkle the 30g of sprouts on top.
- Serve: Mix everything gently and serve immediately.
