Spicy Mango & Avocado Black Rice Bowls

These spicy mango & avocado black rice bowls deliver a satisfying and balanced meal experience that is both flavorful and a delight to behold: inky black rice is rich in anthocyanins and fiber that supports a healthy gut and helps reduce oxidative stress, while mango brings vitamin C and carotenoids, and avocado adds heart-smart monounsaturated fats and vitamin E for anti-inflammatory support. The best part? These bowls are quite versatile- enjoy hot or cold for easy lunch or dinner prep for the week!

Spicy Mango & Avocado Black Rice Bowls

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 4 servings
Serving Size: ½ cup rice + ¼ of the toppings

Ingredients

• 1 package (12-14 oz) extra firm tofu

• 1 Tablespoon avocado oil

• 2 Tablespoons low-sodium soy sauce, tamari, or coconut aminos

• 2 Tablespoons lime juice, divided

• ½ teaspoon red pepper flakes

• 2 cups cooked black (forbidden) rice

• ¼ cup fresh cilantro or basil, finely chopped

• 1 mango, cubed

• 2 green onions, thinly sliced

• 1 cup red cabbage, thinly sliced

• 1 avocado, pitted and sliced

Utensils

• Rice cooker or medium pot with lid

• Measuring cups and spoons

• Cheese grater

• Medium bowl

• Rubber spatula

• Small bowl

• Small whisk

• Half sheet baking pan

• Chef's knife

• Cutting board

Directions

1. Preheat the oven to 400°F.

2. Pat tofu dry and, using a cheese grater, shred the entire block.

3. Add the shredded tofu to a medium mixing bowl.

4. In a small bowl, add the avocado oil, soy sauce, 1 Tablespoon lime juice, and red pepper flakes. Whisk gently to combine, then pour over the shredded tofu.

5. Gently mix the tofu to combine, then spread it onto a baking sheet in a single layer. Place in the preheated oven and allow to bake for 30-35 minutes.

6. Meanwhile, prepare the rice according to package directions in a rice cooker or medium pot with a lid on the stovetop. Add in the fresh herbs to flavor the rice as it cooks.

7. Once the rice is cooking, set a timer to alert you when it is finished. Then, prepare the remaining ingredient toppings: the mango, green onion, red cabbage, and avocado.

8. Once the rice and tofu are finished cooking, assemble the rice bowls: ½ cup of rice as the base, topped with ¼ of the tofu, mango, red cabbage, and avocado slices. Serve with an extra dash of red pepper flakes for an added kick!

Notes

• Any type of whole grain brown or wild rice may be substituted for the black rice.

• Other proteins may be substituted for the shredded tofu, such as shredded chicken or grassfed ground beef.

• The rice and tofu can be prepared ahead of time. This recipe is just as tasty cold as it is hot.

• Store in the refrigerator for up to 5 days; please note, the avocado will brown naturally, but this can be prevented with an extra squeeze of lime juice over it and a sealed container.

Nutrition Info (Per Serving)

314 calories – 12g fat – 0.5g sat fat – 30g carbohydrates –35g protein – 3g fiber – 455 mg sodium

Nutrient Highlights

• Tofu: A lean plant protein rich in soy isoflavones, tofu may help lower the risk of hormone-related cancers and provides a low-inflammatory alternative to animal-based proteins in recipes.

• Avocado Oil: Rich in heart-healthy monounsaturated fats, which can help reduce inflammation and lower the risk of heart disease. It also contains antioxidants like vitamin E and polyphenols that support overall health and protect against oxidative damage.

• Black Rice: Naturally high in anthocyanins (the same pigments in blueberries) and fiber, black rice helps reduce oxidative stress and supports stable blood sugars and gut health—factors associated with lower chronic disease and cancer risk.

• Fresh Herbs: Packed with vitamins, minerals, and antioxidants, offering various health benefits and containing volatile oils and polyphenol compounds with anti-inflammatory, anti-bacterial, and antiviral properties.

• Mango: Rich in vitamins A and C, supporting immune function, eye health, and providing antioxidants like beta-carotene to help protect cells from damage.

• Green Onion: Rich in organosulfur compounds and quercetin, both of which have been shown to support detoxification and may help lower the risk of gastrointestinal cancers.

• Red Cabbage: Filled with anthocyanins—powerful antioxidants linked to heart and brain health—alongside fiber and vitamin C to support a healthy immune system.

• Avocado: Packed with fiber, vitamin E, folate, and heart-healthy monounsaturated fats, avocado supports metabolic health and satiety—factors linked to lower cancer risk. Its healthy fats also boost absorption of carotenoids from vegetables, while phytosterols and antioxidants help counter inflammation and oxidative stress.