Director of Community Engagement, Sullivan 180

March brings longer days, a little more energy, and a packed schedule. Whether you’re following the games, juggling work and family life, or starting to shake off winter habits, this colorful power bowl is an easy way to fuel your day.

This bowl highlights ingredients that deliver steady energy and lasting fullness. Sweet potatoes provide complex carbohydrates and fiber that help support stable blood sugar and sustained energy, while black beans add plant-based protein and additional fiber to keep you feeling satisfied longer. Together, they support heart health, digestion, and focus, making this a smart choice for busy days.

Eating well doesn’t have to be complicated. A balanced bowl like this supports both physical and mental well-being and can help you stay energized through everything March has to offer, from filling out brackets to getting back outside.

Best of all, this recipe is flexible. Swap ingredients based on what you have on hand or what your family enjoys most; and make it a reliable go-to for weeknights or game-day meals.

Yields: 4 servings

You Will Need

Gear: Baking sheet, medium pot, large bowl, cutting board, knife

Ingredients:

Base Bowl

1 cup uncooked quinoa or brown rice

2 cups water or low-sodium broth

1 large sweet potato, peeled and diced

1 tablespoon olive oil

Salt and black pepper, to taste

1 (15 oz) can low-sodium black beans, drained and rinsed

2 cups fresh spinach or mixed greens

1 cup cherry tomatoes, halved

1 avocado, sliced

Optional Protein:

2 cups of cooked grilled chicken or roasted tofu (optional)

Simple Yogurt-Lime Drizzle (optional but recommended):

½ cup plain Greek yogurt

1 tablespoon lime or lemon juice

1 teaspoon olive oil

Pinch of salt and garlic powder

Directions

Cook the grain:
Rinse quinoa (if using). Combine quinoa or rice with water/broth in a pot. Bring to a boil, reduce heat, cover, and simmer until liquid is absorbed (about 15 minutes for quinoa, 30–40 for brown rice). Fluff and set aside.

Roast the sweet potatoes:
Preheat oven to 400°F. Toss diced sweet potato with olive oil, salt, and pepper. Spread on a baking sheet and roast for 20–25 minutes, turning once, until tender and lightly browned.

Prepare the sauce (optional):
In a small bowl, mix Greek yogurt, citrus juice, olive oil, salt, and garlic powder until smooth.

Assemble the bowls:
Divide quinoa or rice among four bowls. Top with roasted sweet potatoes, black beans, spinach, tomatoes, avocado, and optional chicken or tofu.

Finish and serve:
Drizzle with the yogurt sauce or your favorite dressing and enjoy.

Why this bowl works

Sweet potatoes provide vitamin A and slow-burning carbohydrates for lasting energy. Beans and whole grains offer fiber and plant-based protein to support heart health and stable blood sugar. Healthy fats from avocado support brain and heart health. Colorful vegetables deliver antioxidants that support overall wellness.

Sullivan 180 is a non-profit organization dedicated to building a healthy community one degree at a time through people, places and policy, with an intentional focus on prevention and empowering a healthier generation. Sullivan 180 has partnered with the Sullivan County Democrat and Claire Burns to bring you delicious and nutritious recipes on the first Friday of every month. For more information on the work of Sullivan 180, visit Sullivan180.org. 

Recipe adapted from various whole-food bowl recipes inspired by Mediterranean-style grain bowls.

Nutrition Source: Healthline.com and USDA FoodData Central.