Butternut , Black Rice & Kale Bowl in Tahini Sauce

15 55 658
Ingredients Minutes Calories
Prep Cook Servings
15 min 40 min 4
Butternut , Black Rice & Kale Bowl in Tahini Sauce
Health Rating
This Nutrient-dense bowl is gluten-free, dairy-free, and vegan-friendly. Prepare in advance for quick energizing lunches!

Ingredients


1 cup (dry) Black rice
2 tbsp Extra virgin olive oil (tahini sauce)
1/2 cup Lemon juice (tahini sauce)
2 tbsp Rice wine vinegar (tahini sauce)
6 tbsp Tahini (tahini sauce)
2 tbsp Water (tahini sauce)
1 clove(s) Garlic (minced; tahini sauce)
1 pinch Salt (to taste; tahini sauce)
1 dash Black pepper (to taste; tahini sauce)
1 squash Butternut squash (medium, seeds removed, peeled and chopped into 1-inch cubes)
1 tbsp Extra virgin olive oil
1 large pepper(s) Red bell pepper (diced small)
1 medium White onion (diced small)
1 bunch Kale (washed, stems removed, and cut into thin strips)
1 tsp Soy sauce, low sodium

Instructions


  1. Cook black rice according to package instructions and set aside.
  2. For the dressing, whisk together the olive oil, lemon juice, vinegar, tahini, water, garlic, salt, and pepper in a small bowl. Set aside.
  3. Place butternut squash in a steam basket over a pot of boiling water and cook until just tender, approximately 8 minutes.
  4. While the butternut squash is steaming, heat olive oil in a large sauté pan over medium heat. Add the red pepper and onion and cook for approximately 3-4 minutes, or until the onion is translucent. Add to black rice.
  5. Add more oil to the sauté pan, if needed, and add the kale. Sauté for 1 minute and add soy sauce. Sauté for 1 minute more, or until kale is just wilted.
  6. To assemble the bowl, divide kale among plates or bowls. Top with rice, then the butternut squash, and drizzle the bowls with as much tahini sauce as you like. Enjoy!

Notes:

Quick Tips:

  • Don't have black rice? Brown rice, wild rice, and quinoa work too!
  • Don't have black beans? Try chickpeas, edamame, or kidney beans instead.
  • Add additional toppings of choice, such as walnuts, dried cranberries, and avocado, if desired.

Storage:

  • Any remaining tahini sauce can be stored in an airtight container in the fridge for up to one week. The sauce is also great on a mixed greens salad or over steamed vegetables.

Nutritional Highlights:

  • Kale is high in vitamins A and C, and one of the best sources of vitamin K, which is important for blood clotting.
  • Black rice is extremely high in antioxidants and anti-inflammatory properties - a great gluten-free addition to the diet.

Nutrition Facts

Per Portion

Calories 658
Calories from fat 230
Calories from saturated fat 31
Total Fat 25.6 g
Saturated Fat 3.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 7.1 g
Monounsaturated Fat 12.2 g
Cholesterol 0
Sodium 156 mg
Potassium 2288 mg
Total Carbohydrate 94 g
Dietary Fiber 13.8 g
Sugars 11.8 g
Protein 18.6 g

Dietary servings

Per Portion


Fruit 0.2
Grain 0.5
Meat Alternative 0.7
Vegetables 7.4

Energy sources


Pygal1%381.902979462355390.7743900721196353%453.50676340091064175.4794195603833235%307.87926921944126182.6539709889352711%354.11897399121395.4066454844107253%35%11%AlcoholCarbohydratesFatProtein