Kale & Sweet Potato Wild Rice Bowl Recipe
Introduction
This Kale & Sweet Potato Wild Rice Bowl is a wholesome and vibrant meal perfect for any day of the week. Packed with nutrient-rich ingredients like wild rice, tender kale, and caramelized sweet potatoes, it offers a delicious balance of flavors and textures that will satisfy your hunger and taste buds alike.
Ingredients
- 1 cup wild rice
- 2 cups vegetable broth (or water)
- 1 large sweet potato (peeled and diced)
- 2 tablespoons olive oil
- Salt and pepper (to taste)
- 4 cups kale (stems removed and chopped)
- 1 tablespoon lemon juice
- 1/4 teaspoon garlic powder
- 1/4 teaspoon red pepper flakes (optional)
- 1/4 cup dried cranberries (optional)
- 1/4 cup nuts or seeds, such as walnuts, pecans, or pumpkin seeds (optional)
Instructions
- Step 1: Rinse the wild rice under cold water. In a medium saucepan, combine the rinsed wild rice and vegetable broth. Bring to a boil, then reduce the heat to low, cover, and simmer for 40–45 minutes until the rice is tender and the grains have burst open. Drain any excess liquid if necessary.
- Step 2: Preheat your oven to 425°F (220°C). Toss the diced sweet potatoes with olive oil, salt, and pepper on a baking sheet, spreading them out in a single layer. Roast for 25–30 minutes, stirring halfway through, until tender and slightly caramelized.
- Step 3: Heat a drizzle of olive oil in a large skillet over medium heat. Add the chopped kale and sauté for 5–7 minutes until wilted and tender. Stir in the lemon juice, garlic powder, and optional red pepper flakes. Season with salt and pepper to taste.
- Step 4: In a large bowl, gently combine the cooked wild rice, roasted sweet potatoes, and sautéed kale. Add dried cranberries and nuts or seeds if desired for extra texture and flavor.
Tips & Variations
- For a protein boost, add cooked chickpeas or grilled chicken to the bowl.
- Swap kale with spinach or Swiss chard if preferred.
- Use maple syrup or honey to drizzle over the roasted sweet potatoes for a touch of sweetness.
- Toast the nuts or seeds beforehand to enhance their flavor.
Storage
Store the assembled bowl or its components separately in airtight containers in the refrigerator for up to 3 days. Reheat gently in a microwave or on the stovetop until warmed through. Add fresh lemon juice or a splash of olive oil after reheating to refresh the flavors.
How to Serve
Serve this delicious recipe with your favorite sides.
FAQs
Can I use water instead of vegetable broth for cooking the wild rice?
Yes, you can use water instead of vegetable broth. Using broth adds extra flavor, but water works fine if you prefer a more neutral taste or don’t have broth on hand.
Is this recipe suitable for meal prep?
Absolutely. The ingredients hold up well in the fridge and can be prepared in advance. Keep the bowl components separate if possible to maintain freshness, then combine before serving.
Print
Kale & Sweet Potato Wild Rice Bowl Recipe
- Total Time: 50 minutes
- Yield: 4 servings 1x
- Diet: Vegetarian
Description
This wholesome Kale & Sweet Potato Wild Rice Bowl is a nutrient-packed, vibrant meal combining tender wild rice, roasted sweet potatoes, and sautéed kale with optional dried cranberries and nuts for added texture and flavor. Perfect for a nourishing vegetarian lunch or dinner, it offers a balance of earthy and sweet ingredients with a lemony, lightly spiced finish.
Ingredients
Grains and Broth
- 1 cup wild rice
- 2 cups vegetable broth (or water)
Vegetables
- 1 large sweet potato (peeled and diced)
- 4 cups kale (stems removed and chopped)
Oils and Seasonings
- 2 tablespoons olive oil
- Salt and pepper (to taste)
- 1 tablespoon lemon juice
- 1/4 teaspoon garlic powder
- 1/4 teaspoon red pepper flakes (optional)
Optional Add-ins
- 1/4 cup dried cranberries (optional)
- 1/4 cup nuts or seeds, such as walnuts, pecans, or pumpkin seeds (optional)
Instructions
- Cook the Wild Rice: Rinse the wild rice under cold water to remove any debris. In a medium saucepan, combine the rinsed wild rice with the vegetable broth and bring it to a boil. Once boiling, reduce the heat to low, cover the pot and let it simmer for 40–45 minutes until the rice is tender and the grains have burst open. Drain any excess liquid if needed.
- Roast the Sweet Potatoes: Preheat your oven to 425°F (220°C). On a baking sheet, toss the diced sweet potatoes with olive oil, salt, and pepper, ensuring they are evenly coated. Spread them out in a single layer and roast for 25–30 minutes until tender and caramelized, stirring halfway through to ensure even browning.
- Sauté the Kale: Heat a drizzle of olive oil in a large skillet over medium heat. Add the chopped kale and sauté for 5–7 minutes until it becomes wilted and tender. Stir in the lemon juice, garlic powder, and red pepper flakes, if using, and season with salt and pepper to taste.
- Assemble the Bowl: In a large bowl, combine the cooked wild rice, roasted sweet potatoes, and sautéed kale. Mix gently to blend the flavors. If desired, add dried cranberries and nuts or seeds to add a sweet and crunchy element to the bowl. Serve warm.
Notes
- You can substitute vegetable broth with water, although broth adds more flavor.
- To make this recipe nut-free, omit the nuts or seeds and use seeds if desired.
- Adjust red pepper flakes to control the level of spiciness.
- Use fresh lemon juice for the best flavor contrast.
- Leftovers can be stored in an airtight container and refrigerated for up to 3 days.
- For extra protein, consider adding cooked chickpeas or grilled tofu.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Main Dish
- Method: Roasting
- Cuisine: American
Keywords: kale, sweet potato, wild rice, roasted vegetables, healthy bowl, vegetarian recipe, gluten free, nutrient dense, plant based
