Kickstart Kale and Grains Bowl
100%
0
Nutrition balance score
Great
Glycemic Index
43
Low
Glycemic Load
27
High
Nutrition per serving
Calories344.8 kcal (17%)
Total Fat5 g (7%)
Carbs63.5 g (24%)
Sugars19.1 g (21%)
Protein16.3 g (33%)
Sodium857.4 mg (43%)
Fiber17 g (61%)
% Daily Values based on a 2,000 calorie diet
Ingredients
3 servings
quinoa
cooked, or brown rice, cold or warm, as desired 2 c
3 ckale leaves
chopped, raw or steamed, or baby spinach leaves
2 Tbsplime juice
freshly squeezed, or red wine vinegar
shallots
chopped
freshly ground black pepper
to taste
1water
optional /4 c 2 tsp
1 Tbspcoconut nectar
or pure maple syrup
2 csweet potatoes
cubed, cooked
1 x 15 ozcan black beans
1 cupbell pepper
chopped
¾ cmango chunks
2 Tbsphemp seeds
½ tspdijon mustard
½ tspsea salt
Instructions
Step 1
In three bowls, arrange approximately equal amounts of the quinoa or rice, kale or spinach, sweet potato, black beans, and bell pepper.
Step 2
Note: If using raw kale, it's useful to break it down by massaging it.
Step 3
After tearing the leaves from the stalk, sprinkle them with salt and use your hands to rub and "massage" them for a minute or two.
Step 4
Alternatively, you can steam the leaves for just a minute to soften.
Step 5
In a blender, combine the mango, hemp, lime juice or vinegar, shallots or green onion, mustard, salt, pepper, 1/4 cup of the water, and 1 tablespoon of the nectar or syrup.
Step 6
Puree until very smooth.
Step 7
Taste, and add the remaining 2 to 3 tablespoons water to thin (if desired) and the remaining 1 tablespoon nectar or syrup, to taste.
Step 8
Drizzle on the dressing or reserve to use just before serving.
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