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Kale and Sweet Potato Wild Rice Bowl

A vibrant Kale and Sweet Potato Wild Rice Bowl filled with roasted sweet potatoes, kale, cranberries, and pine nuts.

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A vibrant Kale and Sweet Potato Wild Rice Bowl filled with roasted sweet potatoes, kale, cranberries, and pine nuts.

This Kale and Sweet Potato Wild Rice Bowl is not only vibrant and colorful but also packed with nutrients. Featuring roasted sweet potatoes, tender kale, and cranberry wild rice, this vegetarian bowl offers a harmonious blend of flavors and textures that is both satisfying and nutritious. The warm, earthy sweetness of the roasted sweet potatoes complements the slight bitterness of the kale, while the wild rice adds a nutty crunch, making it a wonderfully wholesome meal option. Perfect for lunch or dinner, this bowl is easy to prepare and can be customized to suit your palate.

Incorporating ingredients like sweet potatoes and kale into your diet can provide numerous health benefits. Sweet potatoes are a great source of vitamins A and C, while kale is rich in antioxidants and fiber. The addition of wild rice not only enhances the flavor but also contributes complex carbohydrates and protein, making this bowl a complete meal. Furthermore, cranberries add a hint of tartness and are loaded with antioxidants, promoting overall health. This dish is not just a feast for your taste buds but also a boost for your well-being.

This Kale and Sweet Potato Wild Rice Bowl is an ideal dish for various occasions. Whether you’re preparing a weekday meal, hosting a casual dinner with friends, or meal prepping for the week, this bowl is versatile and fits seamlessly into any setting. It’s perfect for vegetarians and anyone looking to incorporate more plant-based meals into their diet. Serve it at potlucks or family gatherings for a dish that is not only pleasing to the eye but also nourishing and satisfying. Enjoy it as a light lunch or pair it with a side salad for an impressive dinner.

A vibrant Kale and Sweet Potato Wild Rice Bowl filled with roasted sweet potatoes, kale, cranberries, and pine nuts.

Kale and Sweet Potato Wild Rice Bowl

Recipe by David Murphy

Difficulty

Intermediate

Servings

4 servings

Prep time

15 Mins

Cooking time

60 Mins

Ingredients

  • 450 grams sweet potatoes
  • 200 grams kale
  • 150 grams wild rice
  • 75 grams dried cranberries
  • 50 grams pine nuts
  • 2 tablespoons olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • Juice of 1 lemon

Instructions

  1. Preheat your oven to 200°C (400°F).
  2. Peel and dice the sweet potatoes into 1-inch cubes.
  3. Toss the sweet potato cubes in olive oil, salt, and pepper, and spread them evenly on a baking sheet.
  4. Roast in the oven for 25-30 minutes or until tender and slightly caramelized.
  5. While the sweet potatoes roast, rinse the wild rice under cold water.
  6. In a medium pot, combine the wild rice with 3 cups of water and a pinch of salt. Bring to a boil, then reduce to a simmer and cover for about 45 minutes, or until the rice is tender.
  7. During the last 10 minutes of the rice cooking time, steam or sauté the kale until wilted.
  8. In a large bowl, combine the roasted sweet potatoes, cooked wild rice, and steamed kale.
  9. Add cranberries and pine nuts, tossing gently to combine.
  10. Drizzle with lemon juice or additional olive oil before serving.

Nutrition Facts

Calories

450

Carbs

60

Protein

10

Fats

20