Kale & Sweet Potato Wild Rice Bowl
High-protein Kale & Sweet Potato Rice Bowl with Pumpkin Seeds is loaded with iron and fiber. 15-minutes to make, vegan, and budget-friendly.
Servings: 3 people
Calories: 488kcal
Ingredients
- ¾ cup dry wild rice blend or 2 cups cooked
- Generous drizzle of olive oil
- 2 garlic cloves minced
- 5 stems curly kale washed, de-stemmed, leaves roughly chopped (about 3 cups)
- 1 tablespoon vegan butter plus 1 teaspoon olive oil (or 1 tablespoon olive oil)*
- 1 medium sweet potato cut into ¾-inch pieces (about 2 cups)
- 2 teaspoons maple syrup dissolved in 2 teaspoons water
- ¼ cup pepitas raw or roasted
- 3 tablespoons hemp hearts or chopped walnuts, pecans, or pistachios
For the Garlicky Maple-Dijon Dressing:
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon maple syrup or to taste
- 1 teaspoon Dijon mustard
- 1 large garlic clove
- Salt & freshly ground black pepper to taste
Instructions
- Cook the rice according to packet directions.
- Cook the kale: Add a generous drizzle of olive oil to a large nonstick skillet. Cook over medium heat. Once the oil is warm, add the garlic and cook for 30 seconds. Add the kale and cook for about 3 minutes more, or until the kale is just wilted, stirring continuously. (The water on the leaves will steam the kale while cooking.) Transfer the kale to a dish. Set aside.
- Cook the sweet potato: Add the vegan butter and 1 teaspoon olive oil to the skillet over medium-high heat. Once the butter starts to sizzle, add the sweet potato. Cook for 5 minutes, stirring frequently. Add the dissolved maple syrup and cook for about 5 minutes more, or until just fork tender, stirring frequently.
- Make the dressing: Meanwhile, add the extra-virgin olive oil, balsamic vinegar, maple syrup, and Dijon to a small container with a tight-fitting lid. Grate the garlic into the container using a microplane or fine grater. Add salt and pepper to taste. Cover the container and shake until all the ingredients are well combined.
- Combine: To a large bowl, add the cooked rice, kale, sweet potato, dressing, pepitas, and hemp seeds. Mix gently until all the ingredients are fully incorporated. Serve warm or refrigerate for a chilled salad.
Video
Notes
Substitutes:
- Wild rice– brown, black, red, or white rice
- Hemp hearts and/or pumpkin seeds –your choice of chopped nuts or seeds
- Vegan butter adds a delicious flavor to the sweet potato, but feel free to substitute with olive oil. Either use 1 tablespoon vegan butter plus 1 teaspoon olive oil, or just 1 tablespoon olive oil.
Nutrition
Calories: 488kcal | Carbohydrates: 53g | Protein: 16g | Fat: 25g | Saturated Fat: 3g | Polyunsaturated Fat: 10g | Monounsaturated Fat: 11g | Sodium: 112mg | Potassium: 541mg | Fiber: 5g | Sugar: 11g | Vitamin A: 8312IU | Vitamin C: 25mg | Calcium: 98mg | Iron: 4mg
