If you’re a big fan of bowl meals, this article is for you. Here is the kale and white bean power bowl recipe from Apronese. Let’s get started!
Make it Your Own
One of the best things about bowl meals is that they are endlessly customizable. You can swap the ingredients in my recipe out if you don’t like any of them. Here are some options:
- Spinach instead of kale.
- Quinoa or cauliflower rice in place of brown rice.
- Chickpeas or kidney beans in place of cannellini beans.
- Store bought Greek or Italian dressing in place of the homemade vinaigrette.
Modifications
This bowl is inspired by the White Bean & Feta Salad by Healthy Choice. However, it was a touch too sweet for my taste. So here’s what I subbed:
- Sun-dried tomatoes instead of dried cranberries to reduce the sweetness.
- A homemade vinaigrette that is more tangy than their sweet vinaigrette.
- Walnuts instead of pepitas.
- Brown rice instead of mixed grains.
How to Store Kale and White Bean Power Bowls?
This kale and white bean power bowls recipe is made for meal prepping. You can keep these bowls refrigerated for about 4 days, or you can freeze them for a couple of months.
You should use a microwave to reheat the bowls. If it’s frozen, use the defrost setting first, then full power to heat through.
Kale and White Bean Power Bowls Recipe
These bowls are full of flavor, texture, protein, fiber, and other nutrients.
Author: Beth
Prep Time: 5 mins / Cook Time: 50 mins / Total Time: 55 mins
Servings: 4
Ingredients
- 1 cup long-grain brown rice ($0.40)
Vinaigrette
- 1/4 cup olive oil ($0.52)
- 3 tbsp red wine vinegar ($0.30)
- 1/2 tbsp Dijon mustard ($0.05)
- 1/2 tbsp Italian seasoning ($0.15)
- 1/4 tsp garlic powder ($0.02)
- 1/4 tsp salt ($0.02)
- 1/4 tsp freshly cracked black pepper ($0.02)
Sautéed Kale
- 1/2 lb. chopped fresh kale (6 cups) ($1.15)
- 1/2 Tbsp cooking oil ($0.02)
- 1 clove garlic, minced ($0.08)
- 1/8 tsp salt ($0.02)
Bowl Toppings
- 1 15oz. can cannellini beans ($0.07)
- 1/4 cup sun dried tomatoes ($0.83)
- 1/4 cup chopped walnuts ($0.30)
- 2 oz. feta ($1.14)
Instructions
- Begin cooking the rice first. The remaining bowl ingredients can be prepared while the rice is cooking. Add the rice and 2 cups water to a saucepot. Place a lid on top and bring the water up to a full boil. Once boiling, turn the heat down to low and let the rice simmer for 40 minutes. After 40 minutes, turn the heat off and let the rice sit with the lid in place for an additional 5 minutes. Fluff just before serving.
- While the rice is cooking, make the vinaigrette so the flavors have a little time to blend. In a jar or bowl, combine the olive oil, red wine vinegar, Dijon, Italian seasoning, garlic powder, salt, and pepper. Whisk to combine, or close the jar and shake until combined. Set the dressing aside.
- Add the cooking oil and minced garlic to a large pot or skillet. Sauté the garlic over medium heat for about one minute. Add the chopped kale and salt. Sauté for a few more minutes, or just until the kale is wilted. Set the kale aside.
- Finally, prepare the rest of the toppings. Rinse and drain the white beans. Chop the sun dried tomatoes and walnuts. Crumble the feta.
- When the rice has finished cooking, it’s time to assemble the bowls. Add about 3/4 cup rice to each bowl or container, followed by 1/2 cup sautéed kale, 1/3 cup beans, and a tablespoon each of sun dried tomatoes and walnuts. Sprinkle a little feta over each bowl. Divide the vinaigrette between four small containers. Refrigerate until ready to eat.
- Reheat the bowls using a microwave just before serving, then drizzle with vinaigrette, stir, and enjoy!
Nutrition
Serving: 1 bowl ・ Calories: 550.05 kcal ・ Carbohydrates: 64.18 g ・ Protein: 16.58 g ・ Fat: 26.3 g ・ Sodium: 887.8 mg ・ Fiber: 10.1 g
The nutritional values shown here are only estimates. Please see our nutrition disclaimer.
Equipments
Our equipment section contains affiliate links to products we use and love. As an Amazon Associate, I can earn commissions on qualifying purchases.
How to Make Kale and White Bean Power Bowls – Step-by-Step Photos
Step 1: Start with the brown rice because it takes about 50 minutes to cook and the rest of the bowls can be prepared while the rice cooks.
Add 1 cup brown rice to a pot with 2 cups of water. Place a lid on top and bring it up to a boil over high heat. When it reaches a full boil, turn the heat down to low and let it simmer for 40 minutes.
After 40 minutes, turn the heat off and let it rest, lid in place, for an additional 5 minutes.
Fluff with a fork just before serving.
Step 2: Next, make the vinaigrette so the flavors have a little time to blend.
Combine 1/4 cup olive oil, 3 tbsp red wine vinegar, 1/2 tbsp Dijon mustard, 1/2 tbsp Italian seasoning, 1/4 tsp garlic powder, 1/4 tsp salt, and 1/4 tsp pepper in a jar or bowl.
Whisk the ingredients to combine or close the jar and shake until combined. Set the dressing aside.
Step 3: Prepare the kale. You can buy pre-chopped kale. You can also give it an extra rinse and pick out any large pieces of stems.
Step 4: Add 1/2 tbsp cooking oil and one clove of minced garlic to a large pot or skillet. Sauté the garlic over medium for about a minute.
Step 5: Add 1/2 lb. chopped kale to the pot with 1/8 tsp salt and continue to sauté for a few minutes more, or just until the kale is wilted. Set the kale aside.
Step 6: Prepare the last few ingredients. Chop about 1/4 cup sun-dried tomatoes and 1/4 cup walnuts. Rinse and drain one 15oz. can of cannellini beans. Crumbled about 2 oz. feta.
Step 7: When the rice is finished cooking, it’s time to build the bowls. Start with 3/4 cup rice in each bowl or container, 1/3 cup beans, and about 1/2 cup sautéed kale.
Step 7: Add about 1 tbsp sun-dried tomatoes and chopped walnuts on top, and a light sprinkle of crumbled feta.
Divide the dressing between four containers. Refrigerate the bowls until ready to eat.
Drizzle the vinaigrette over the bowls after reheating, then stir and enjoy.
You can make your own kale and white bean bowl with different recipes. If you have any other recipes for this dish, leave a comment below to share them with everyone. Follow Apronese for more savory cooking formulas.
