Kale and White Bean Power Bowls
User Reviews
5
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Prep Time
5 mins
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Cook Time
50 mins
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Total Time
55 mins
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Servings
4
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Calories
55005 kcal
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Course
Main Course, Lunch, Dinner
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Cuisine
American
Kale and White Bean Power Bowls
Description
Kale and White Bean Power Bowls are built on a foundation of hearty long-grain brown rice cooked until tender. The kale is quickly sautéed with garlic and a pinch of salt just until wilted, preserving some texture. A red wine vinaigrette featuring olive oil, vinegar, Dijon mustard, Italian seasoning, garlic powder, salt, and pepper adds a bright, piquant element that complements the mild cannellini beans and rich feta cheese. Sun-dried tomatoes contribute a concentrated savory note, while chopped walnuts add crunch and a nutty flavor.
Each bowl combines these elements into a balanced, nutrient-rich meal with contrasting textures and tastes. This type of bowl is convenient for meal prep or a filling lunch or dinner option. The recipe yields a composed bowl with layers of flavor from the dressing and hearty components.
Ingredients
- 1 cup brown rice $0.40, long grain
Vinaigrette
- 1/4 cup olive oil $0.52
- 3 Tbsp red wine vinegar $0.30
- 1/2 Tbsp Dijon mustard $0.05
- 1/2 Tbsp Italian seasoning $0.15
- 1/4 tsp garlic powder $0.02
- 1/4 tsp salt $0.02
- 1/4 tsp black pepper $0.02, freshly cracked
Sautéed Kale
- 1/2 lb. kale $1.15, chopped, fresh, 6 cups
- 1/2 Tbsp neutral cooking oil $0.02, generic cooking oil
- 1 clove garlic $0.08, minced
- 1/8 tsp salt $0.02
Bowl Toppings
- 1 oz. can cannellini beans $0.07
- 1/4 cup tomatoes $0.83, sun dried
- 1/4 cup walnuts $0.30, chopped
- 2 oz. feta cheese $1.14
Instructions
- Begin cooking the rice first. The remaining bowl ingredients can be prepared while the rice is cooking. Add the rice and 2 cups water to a saucepot. Place a lid on top and bring the water up to a full boil. Once boiling, turn the heat down to low and let the rice simmer for 40 minutes. After 40 minutes, turn the heat off and let the rice sit with the lid in place for an additional 5 minutes. Fluff just before serving.
- While the rice is cooking, make the vinaigrette so the flavors have a little time to blend. In a jar or bowl, combine the olive oil, red wine vinegar, Dijon, Italian seasoning, garlic powder, salt, and pepper. Whisk to combine, or close the jar and shake until combined. Set the dressing aside.
- Add the cooking oil and minced garlic to a large pot or skillet. Sauté the garlic over medium heat for about one minute. Add the chopped kale and salt. Sauté for a few more minutes, or just until the kale is wilted. Set the kale aside.
- Finally, prepare the rest of the toppings. Rinse and drain the white beans. Chop the sun dried tomatoes and walnuts. Crumble the feta.
- When the rice has finished cooking, it's time to assemble the bowls. Add about ¾ cup rice to each bowl or container, followed by ½ cup sautéed kale, ⅓ cup beans, and a tablespoon each of sun dried tomatoes and walnuts. Sprinkle a little feta over each bowl. Divide the vinaigrette between four small containers. Refrigerate until ready to eat.
- Reheat the bowls using a microwave just before serving, then drizzle with vinaigrette, stir, and enjoy!
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 55005 kcal
% Daily Value*
| Serving | 1bowl | |
| Calories | 550.05kcal | 28% |
| Carbohydrates | 64.18g | 21% |
| Protein | 16.58g | 33% |
| Fat | 26.3g | 40% |
| Sodium | 887.8mg | 37% |
| Fiber | 10.1g | 40% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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