Kale & Sweet Potato Wild Rice Bowl

• परोसना: 3 servings
• सक्रिय समय: 10 minutes
• कुल समय: 25 minutes

सामग्री

1 cup dry wild rice blend

Generous drizzle of olive oil

2 garlic cloves (minced)

5 stems curly kale (washed, de-stemmed, leaves roughly chopped, about 3 cups)

1 tablespoon vegan butter (plus 1 teaspoon olive oil, or 1 tablespoon olive oil*)

1 medium sweet potato (cut into ¾-inch pieces, about 2 cups)

2 teaspoons maple syrup (dissolved in 2 teaspoons water)

¼ cup pepitas (raw or roasted)

3 tablespoons hemp hearts (or chopped walnuts, pecans, or pistachios)

2 tablespoons extra-virgin olive oil

2 tablespoons balsamic vinegar

1 tablespoon maple syrup (or to taste)

1 teaspoon Dijon mustard

1 large garlic clove

Salt & freshly ground black pepper (to taste)

निर्देश

Cook the rice according to packet directions.

Cook the kale: Add a generous drizzle of olive oil to a large nonstick skillet. Cook over medium heat. Once the oil is warm, add the garlic and cook for 30 seconds. Add the kale and cook for about 3 minutes more, or until the kale is just wilted, stirring continuously. (The water on the leaves will steam the kale while cooking.) Transfer the kale to a dish. Set aside.

Cook the sweet potato: Add the vegan butter and 1 teaspoon olive oil to the skillet over medium-high heat. Once the butter starts to sizzle, add the sweet potato. Cook for 5 minutes, stirring frequently. Add the dissolved maple syrup and cook for about 5 minutes more, or until just fork tender, stirring frequently.

Make the dressing: Meanwhile, add the extra-virgin olive oil, balsamic vinegar, maple syrup, and Dijon to a small container with a tight-fitting lid. Grate the garlic into the container using a microplane or fine grater. Add salt and pepper to taste. Cover the container and shake until all the ingredients are well combined.

Combine: To a large bowl, add the cooked rice, kale, sweet potato, dressing, pepitas, and hemp seeds. Mix gently until all the ingredients are fully incorporated. Serve warm or refrigerate for a chilled salad.

पोषण

• कैलोरीज़: 488 kcal
• कुल वसा: 25 g
• संतृप्त वसा: 3 g
• असंतृप्त वसा: 21 g
• सोडियम: 112 mg
• कुल कार्बोहाइड्रेट: 53 g
• आहार फाइबर: 5 g
• कुल शर्करा: 11 g
• प्रोटीन: 16 g