Black Bean and Mushroom Bowl - Brian Johnson's Blueprint

Low heat cooking preserves mushroom polyphenols Gentle sautéing avoids AGE formation Fresh veggies added after cooking keep nutrients intact Chickpea rice adds protein and fiber without refined grains

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Heat olive oil in a skillet over medium-low heat.

Step 2

Add onion and cook 5–6 min until soft and translucent.

Step 3

Add mushrooms and cook 5–7 min until moisture evaporates and mushrooms are tender.

Step 4

Add cumin, garlic powder, and umami seasoning.

Step 5

Stir 30 sec off direct heat to gently bloom spices.

Step 6

Add black beans and cook 2–3 min until warmed through.

Step 7

Remove from heat.

Step 8

Divide chickpea rice between bowls.

Step 9

Top with black bean and mushroom mixture, then add tomatoes, pickled onions, spinach, carrots, radish, and cilantro.