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Kale Brown Rice Recipe

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Golden Kale Brown Basmati Rice
Golden Kale Brown Basmati Rice from freedomwellness.ca

Description

This recipe is perfect for those who want a healthy and filling meal. Kale and brown rice are both nutrient-dense foods that are full of fiber, vitamins, and minerals. Combining these two ingredients makes for a wholesome and delicious dish that's easy to make and perfect for meal prep.

Prep Time

The prep time for this recipe is about 10 minutes. You'll need to wash and chop the kale, rinse the brown rice, and gather all of the necessary ingredients and equipment.

Cook Time

The cook time for this recipe is about 45 minutes. It'll take around 30 minutes to cook the brown rice, and then another 15 minutes to sauté the kale and combine everything together.

Ingredients

  • 1 cup brown rice
  • 2 cups water
  • 1 bunch of kale, washed and chopped
  • 3 cloves garlic, minced
  • 1 tbsp olive oil
  • 1 tbsp soy sauce
  • Salt and pepper to taste

Equipment

  • Medium-sized pot with lid
  • Large skillet or wok
  • Cutting board
  • Knife
  • Measuring cups and spoons
  • Wooden spoon or spatula

Method

  1. In a medium-sized pot, bring 2 cups of water to a boil. Add 1 cup of brown rice and reduce heat to low. Cover the pot with a lid and let simmer for 30 minutes, or until the rice is cooked through.
  2. While the rice is cooking, heat up 1 tbsp of olive oil in a large skillet or wok over medium-high heat. Add 3 cloves of minced garlic and sauté for 1-2 minutes, until fragrant.
  3. Add the chopped kale to the skillet and sauté for 5-7 minutes, until wilted and tender.
  4. Once the rice is done cooking, add it to the skillet with the kale and garlic. Mix everything together and add 1 tbsp of soy sauce. Sauté for an additional 3-5 minutes, until everything is heated through and well combined.
  5. Season with salt and pepper to taste, and serve hot.

Notes

  • This recipe makes about 4 servings.
  • You can add other vegetables or protein to this dish to make it more filling and nutritious.
  • Leftovers can be stored in the fridge for up to 4 days.

Nutrition Info

  • Calories: 200
  • Protein: 4g
  • Carbs: 35g
  • Fiber: 4g
  • Fat: 5g
  • Sugar: 2g

Recipe Tips

  • Make sure to rinse the brown rice before cooking it to remove any excess starch.
  • If you don't have kale, you can use other leafy greens like spinach or Swiss chard.
  • For added flavor, you can add spices like cumin or paprika to the dish.
  • If you're using a non-stick skillet, you can reduce the amount of oil used in this recipe.

Enjoy this delicious and healthy kale brown rice recipe! It's perfect for a weeknight dinner or meal prep for the week ahead.


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