Kickstart Kale and Grains Bowl
Once you start making salad bowls, you'll fall in love with them! Here's one to get you started.
Makes 4 Servings
If you do not have any cooked quinoa on hand, prepare 1 cup (170 grams) of dry quinoa according to package directions to yield roughly 2 cups (370 grams) cooked. You may also substitute rice for the quinoa. This can be done several days in advance and served cold or reheated if preferred.
Prep the remaining bowl ingredients. Chop kale so that you have about 3 cups (63 grams) chopped. You may substitute spinach for the kale. Cube and roast or steam sweet potatoes. You should have about 2 cups (400 grams) of cooked sweet potato cubes. Drain and rinse black beans, if using canned. Dice the bell pepper; you should end up with about 1 cup of chopped bell pepper.
In four bowls, arrange approximately equal amounts of the quinoa or rice, kale or spinach, sweet potato, black beans, and bell pepper.
In a blender, combine about 3/4 cup mango flesh (124 grams) (fresh or frozen and thawed), hemp seeds, juice of 1 lime or vinegar, the white portion of a green onion, mustard, salt, pepper, 1/4 cup (60 milliliters) of water, and 1 tablespoon (15 milliliters) of the syrup (or coconut nectar, if preferred). Puree until very smooth.
Taste, and add 2 to 3 tablespoons (30 to 45 milliliters) water to thin (if desired) and another tablespoon of syrup or nectar to sweeten it.
If you'd like to pair this dressing with some spicy foods or add an extra punch of flavor, try adding 1 to 2 tablespoons (15 to 30 milliliters) of chopped cilantro or basil while pureeing.
Add 2 tablespoons of dressing onto each bowl and save remaining dressing for other uses throughout the week.
Fat: 5.6 g
Saturated Fat: 0.6 g
Calories from Fat: 11.3%
Cholesterol: 0 mg
Protein: 17.6 g
Carbohydrates: 79.4 g
Sugar: 18.6 g
Fiber: 18.4 g
Sodium: 502 mg
Calcium: 183 mg
Iron: 5.4 mg
Vitamin C: 94.1 mg
Beta-Carotene: 11,511 mcg
Vitamin E: 3.6 mg