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

Scale

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