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Kale and White Bean Power Bowls

These kale and white bean power bowls are full of flavor, texture, protein, fiber, and other nutrients. Perfect for meal prep! 

Prep Time
5 mins
Cook Time
5 mins
Total Time
55 mins
Servings: 4
Calories: 55005 kcal
Course: Main Course , Lunch , Dinner
Cuisine: American

Ingredients

  • 1 cup long grain brown rice $0.40
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 freshly cracked black pepper $0.02
Sautéed Kale
  • 1/2 lb. chopped fresh kale (6 cups) $1.15
  • 1/2 Tbsp cooking oil $0.02
  • 1 clove garlic, minced $0.08
  • 1/8 tsp salt $0.02
Bowl Toppings
  • 1 15oz. can cannellini beans $0.07
  • 1/4 cup sun dried tomatoes $0.83
  • 1/4 cup chopped walnuts $0.30
  • 2 oz. feta $1.14

Instructions

    Cup of Yum
  1. 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.
  2. 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.
  3. 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.
  4. Finally, prepare the rest of the toppings. Rinse and drain the white beans. Chop the sun dried tomatoes and walnuts. Crumble the feta.
  5. 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.
  6. Reheat the bowls using a microwave just before serving, then drizzle with vinaigrette, stir, and enjoy!

Nutrition Information

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%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 55005

% 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.