Kale & Sweet Potato Wild Rice Bowl is a nutritious and hearty dish that combines the earthy flavors of wild rice with roasted sweet potatoes and tender kale. This vibrant bowl is perfect for a filling lunch or dinner and can be topped with your favorite protein for added sustenance!

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, for heat)
• 1/4 cup dried cranberries (optional, for sweetness)
• 1/4 cup nuts or seeds (such as walnuts, pecans, or pumpkin seeds, optional)

Timing

Making Kale & Sweet Potato Wild Rice Bowl takes about 15 minutes for preparation and 30-35 minutes for cooking.

Instructions

Step 1: Cook the Wild Rice

1. Rinse Rice: Rinse the wild rice under cold water.
2. Cook Rice: In a medium saucepan, combine the wild rice and vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 40-45 minutes, or until the rice is tender and the grains have burst open. Drain any excess liquid if necessary.

Step 2: Roast the Sweet Potatoes

1. Preheat Oven: Preheat your oven to 425°F (220°C).
2. Prepare Sweet Potatoes: On a baking sheet, toss the diced sweet potatoes with olive oil, salt, and pepper. Spread them out in a single layer.
3. Roast: Roast in the preheated oven for 25-30 minutes, or until the sweet potatoes are tender and slightly caramelized, stirring halfway through.

Step 3: Sauté the Kale

1. Sauté Kale: In a large skillet, heat a drizzle of olive oil over medium heat. Add the chopped kale and sauté for about 5-7 minutes, until wilted and tender. Stir in the lemon juice, garlic powder, and red pepper flakes (if using). Season with salt and pepper to taste.

Step 4: Assemble the Bowl

1. Combine Ingredients: In a large bowl, combine the cooked wild rice, roasted sweet potatoes, and sautéed kale. Mix gently to combine.
2. Add Toppings: If desired, add dried cranberries and nuts or seeds for extra flavor and texture.

Nutritional Information

Here’s a quick overview of the nutritional content of Kale & Sweet Potato Wild Rice Bowl (per serving, based on 4 servings):

Nutrient	Amount per Serving
Calories	300
Protein	8g
Fat	10g
Carbohydrates	50g
Fiber	8g
Sugar	6g

Tips for Customization

• Protein Additions: Add grilled chicken, chickpeas, or tofu for a protein boost.
• Flavor Enhancements: Drizzle with balsamic glaze or tahini for added flavor.
• Grain Variations: Substitute wild rice with quinoa or brown rice for different textures.

Conclusion

Kale & Sweet Potato Wild Rice Bowl is a wholesome and delicious meal packed with nutrients. This vibrant bowl is not only visually appealing but also satisfying and versatile, making it a perfect option for any occasion!