Kickstart Kale and Grains Bowl
This Kickstart Kale and Grains bowl is a simple and easy to throw together. It can be used a main-dish. Check out this fun and easy recipe. Feel free to substitute other vegetables, beans, or grains as you desire.
Makes 3 Servings
Recipe From: Physicians Committee for Responsible Medicine
Prep: 15 minutes + Cook: 0 minutes = Total: 15 minutes
Ingredients
2 cups cooked quinoa or brown rice, cold or warm, as desired
3 cups chopped kale leaves, raw or steamed, or baby spinach leaves
2 cups cubed and cooked sweet potato
15 oz black beans, rinsed and drained (1 can)
1 cup chopped bell pepper
¾ cup mango chunks, fresh or frozen
2 tbsp hemp seeds
2 tbsp freshly squeezed lime juice or red wine vinegar
½ tbsp chopped shallots or 1 tbsp. of the white portion of a green onion
½ tsp Dijon mustard
½ tsp sea salt
freshly ground black pepper (to taste)
1 cup water, optional
12 tbsp coconut nectar or pure maple syrup
Directions
1In three bowls, arrange approximately equal amounts of the quinoa or rice, kale or spinach, sweet potato, black beans, and bell pepper.
2Drizzle on the dressing of your choice. Note: If using raw kale, it’s useful to break it down by massaging it. After tearing the leaves from the stalk, sprinkle them with salt and use your hands to rub and "massage" them for a minute or two. Alternatively, you can steam the leaves for just a minute to soften.
3In a blender, combine the mango, hemp, lime juice or vinegar, shallots or green onion, mustard, salt, pepper, 1⁄4 cup of the water, and 1 tablespoon of the nectar or syrup. Puree until very smooth.
4Taste, and add the remaining 2 to 3 tablespoons water to thin (if desired) and the remaining 1 tablespoon nectar or syrup, to taste.
If you'd like to pair this dressing with some spicy foods or add an extra punch of flavor, try adding 1 to 2 tablespoons of chopped cilantro or basil while pureeing.
Ingredients
2 cups cooked quinoa or brown rice, cold or warm, as desired
3 cups chopped kale leaves, raw or steamed, or baby spinach leaves
2 cups cubed and cooked sweet potato
15 oz black beans, rinsed and drained (1 can)
1 cup chopped bell pepper
¾ cup mango chunks, fresh or frozen
2 tbsp hemp seeds
2 tbsp freshly squeezed lime juice or red wine vinegar
½ tbsp chopped shallots or 1 tbsp. of the white portion of a green onion
½ tsp Dijon mustard
½ tsp sea salt
freshly ground black pepper (to taste)
1 cup water, optional
12 tbsp coconut nectar or pure maple syrup
Directions
1In three bowls, arrange approximately equal amounts of the quinoa or rice, kale or spinach, sweet potato, black beans, and bell pepper.
2Drizzle on the dressing of your choice. Note: If using raw kale, it’s useful to break it down by massaging it. After tearing the leaves from the stalk, sprinkle them with salt and use your hands to rub and "massage" them for a minute or two. Alternatively, you can steam the leaves for just a minute to soften.
3In a blender, combine the mango, hemp, lime juice or vinegar, shallots or green onion, mustard, salt, pepper, 1⁄4 cup of the water, and 1 tablespoon of the nectar or syrup. Puree until very smooth.
4Taste, and add the remaining 2 to 3 tablespoons water to thin (if desired) and the remaining 1 tablespoon nectar or syrup, to taste.
If you'd like to pair this dressing with some spicy foods or add an extra punch of flavor, try adding 1 to 2 tablespoons of chopped cilantro or basil while pureeing.
Kickstart Kale and Grains Bowl
