Description
This Kale & Sweet Potato Wild Rice Bowl is a wholesome and nutrient-packed meal perfect for a healthy lunch or dinner. Featuring tender wild rice simmered in vegetable broth, roasted sweet potatoes for a natural sweetness, and sautéed kale for a nutritious leafy green component, this bowl is both hearty and flavorful. Topped with a creamy tahini dressing that adds a tangy richness, it’s a balanced dish suitable for vegetarians and anyone looking for a delicious plant-based option.
Ingredients
Scale
For the Bowl:
- 1 cup wild rice
- 2 cups vegetable broth
- 1 medium sweet potato, peeled and diced
- 2 cups kale, stems removed and chopped
- 1 tablespoon olive oil
- Salt and pepper, to taste
For the Dressing (Optional):
- 2 tablespoons tahini
- 1 tablespoon lemon juice
- 1 clove garlic, minced
- Water, to thin dressing as needed
- Salt, to taste
Instructions
- Rinse Wild Rice: Rinse 1 cup of wild rice under cold water thoroughly to remove any impurities before cooking.
- Cook Wild Rice: In a medium saucepan, combine the rinsed wild rice with 2 cups of vegetable broth. Bring the mixture to a boil over medium-high heat.
- Simmer Rice: Once boiling, reduce the heat to low, cover the saucepan, and let it simmer for 40-45 minutes until the rice is tender and grains have split open. Drain any excess liquid if necessary.
- Preheat Oven: Preheat your oven to 425°F (220°C) to prepare for roasting the sweet potatoes.
- Prepare Sweet Potatoes: On a baking sheet, toss the peeled and diced sweet potato with 1 tablespoon of olive oil. Season with salt and pepper evenly.
- Roast Sweet Potatoes: Roast the sweet potatoes in the preheated oven for 20-25 minutes, stirring halfway through to ensure even caramelization and tenderness.
- Sauté Kale: Heat a splash of olive oil in a large skillet over medium heat. Add the chopped kale and sauté for 5-7 minutes until wilted and tender. Season with salt and pepper to taste.
- Make Tahini Dressing: In a small bowl, whisk together 2 tablespoons tahini, 1 tablespoon lemon juice, and minced garlic. Add water a little at a time until the dressing reaches your desired consistency. Season with salt to taste.
- Assemble Bowl: In a large bowl or individual serving bowls, layer the cooked wild rice, roasted sweet potatoes, and sautéed kale evenly.
- Add Dressing and Toss: Drizzle the tahini dressing over the assembled ingredients and toss gently to combine, ensuring each bite gets a creamy finish.
- Serve and Garnish: Serve the bowl warm, optionally garnished with extra toppings such as nuts, seeds, or sliced avocado to enhance texture and flavor.
Notes
- You can substitute vegetable broth with water if preferred, although it might reduce the depth of flavor in the rice.
- The tahini dressing is optional but highly recommended for added creaminess and flavor complexity.
- For extra protein, consider adding chickpeas or tofu to the bowl.
- This recipe is versatile and can be adjusted with your favorite seasonal vegetables or greens.
- To make this dish vegan and gluten-free, ensure the vegetable broth and other ingredients are labeled as such.
