Recipe: Katie’s Concoctions – Vegetarian Black Bean/Kale Bowl

Since “cleaning” up my diet (essentially, cutting processed products/foods and eating out) I’ve been experimenting much more with cooking and different ingredients.

Enter:  Kale.

I’ve heard so many people talk about it as though it is the most super of super foods. Yet, I had never tried it. I finally bought some and today, I found a non-threatening way to incorporate it into a recipe. (Looks like lettuce, but smells kind of like broccoli when chopped.)

If I continue to post recipes, you’ll probably notice a few things: I eat a lot of black beans. Wonderful food. I also consider lentils a super power food. They are cheap, filling, and so nutritious.

Anyhow, here’s my latest lunch concoction (in truth, I found it hard to name because it’s almost equal parts everything, so there you have it – it’s also nimble and easy to adapt depending on what veggies, beans/legumes, etc you have):

Vegetarian Black Bean/Kale Bowl

INGREDIENTS

DIRECTIONS

1) prepare brown rice (while this is cooking, go to step 2), set aside
2) add corn and black beans to bowl and microwave 2 minutes (while this is cooking, go to steps 3 & 4)
3) wash and chop kale
4) chop onion
5) add kale to bowl with rice
6) remove corn/black bean mix from microwave
7) microwave kale/rice for 40 seconds (enough to wilt the kale) – remove and mix into rice (you will notice a considerable change in volume)
8) add seasonings to kale/rice and stir
9) add corn/black bean mixture and onion to kale/rice bowl and mix

Seasonings: garlic, chili powder, cumin, red pepper

Nutrition Facts
Serving Size: 1 bowl
Amount per Serving
Calories 344
Calories from Fat 43.7
% Daily Value *
Total Fat 4.85g
7%
Saturated Fat 0.3g
1%
Cholesterol 0mg
0%
Sodium 692.5mg
28%
Total Carbohydrate 64.45g
21%
Dietary Fiber 14.25g
56%
Sugars 6.45g
Protein 16.75g
33%
Est. Percent of Calories from:
Fat
10%
Carbs
74%
Protein
19%
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