Kale And White Bean Power Bowls
Breakfast |
April 18, 2023
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$5.81 RECIPE / $1.45 SERVING

When multiple individuals asked me to recreate the Healthy Choice brand frozen Power Bowls, I had to investigate the craze.

Here is my first variation on the power bowls found in the freezer aisle: Kale and White Bean Power Bowls.

Quite simple, VERY full, and roughly half the price! I purchased a few, and I must tell you that they are rather tasty! …but pricey. Therefore, I knew I could perform better.

MY MODIFICATIONS

Kale And White Bean Power Bowls
Food: Kale And White Bean Power Bowls
Source: Budget Bytes

This particular bowl was inspired by Healthy Choice’s White Bean & Feta Salad. Since it contained several of my favorite components, I felt it would be a good starting point.

The bowl was tasty and satisfying, but I found it to be somewhat overly sweet overall. So this is what I substituted:

  • Substitute sun-dried tomatoes for dried cranberries to lessen the sweetness.
  • The homemade vinaigrette is tangier than their sweet vinaigrette.
  • Substitute walnuts for pepitas. Walnuts simply appeared more suitable for this flavor profile.
  • Brown rice rather than mixed grains (theirs has brown rice, red rice, quinoa, and barley). Using a single grain was simply more practical.

P.S. My bowls cost approximately $1.50 each, while the store-bought equivalent retails for $3.99 each at my local grocery store ($3.50 on sale when I purchased them). WIN.

CREATE YOUR OWN

One of my favorite aspects of bowl dinners is their infinite adaptability. If you dislike any of the ingredients I used, you can easily substitute them! Here are some options:

  • Spinach instead of kale
  • Quinoa or cauliflower rice in place of brown rice
  • Chickpeas or kidney beans in place of cannellini beans
  • Store-bought Greek or Italian dressing in place of the homemade vinaigrette

HOW TO STORE KALE AND WHITE BEAN POWER BOWLS

This recipe is designed for dinner preparation. You can refrigerate these bowls for approximately four days, or freeze them for several months.

I recommend reheating the bowls in a microwave (if frozen, use the defrost setting first, then full power to heat through).

KALE AND WHITE BEAN POWER BOWLS

These recipes are packed with taste, texture, protein, fiber, and other minerals. Perfect for meal prep!
Prep Time: 5 mins
Cook Time: 50 mins
Total Time: 55 mins
Servings: 4

INGREDIENTS

  • 1 cup long-grain brown rice ($0.40)

VINAIGRETTE

  • 1/4 cup olive oil ($0.52)
  • 3 Tbsp. red wine vinegar ($0.30)
  • 1/2 Tbsp. Dijon mustard ($0.05)
  • 1/2 Tbsp. Italian seasoning ($0.15)
  • 1/4 tsp garlic powder ($0.02)
  • 1/4 tsp salt ($0.02)
  • 1/4 tsp freshly cracked black pepper ($0.02)

SAUTÉED KALE

  • 1/2 lb. chopped fresh kale (6 cups) ($1.15)
  • 1/2 Tbsp. cooking oil ($0.02)
  • 1 clove of garlic, minced ($0.08)
  • 1/8 tsp salt ($0.02)

BOWL TOPPINGS

  • 1 15oz. can cannellini beans ($0.07)
  • 1/4 cup sun-dried tomatoes ($0.83)
  • 1/4 cup chopped walnuts ($0.30)
  • 2 oz. feta ($1.14)

INSTRUCTIONS

  1. Start by preparing the rice first. While the rice is cooking, the additional bowl components may be prepared. In a saucepot, combine the rice and 2 cups of water. Cover the pot and bring the water to a full boil. Once boiling, reduce the heat to low and simmer the rice for forty minutes. After 40 minutes, turn off the heat and let the rice rest for an extra 5 minutes with the lid on. Fluff immediately before serving.
  2. While the rice is cooking, prepare the vinaigrette to allow the flavors to meld. Combine olive oil, red wine vinegar, Dijon mustard, Italian seasoning, garlic powder, salt, and pepper in a jar or bowl. Whisk or shake to mix. Set aside the sauce.
  3. In a large pot or skillet, combine the garlic and frying oil. About one minute is required to cook the garlic over medium heat. Add chopped kale and a pinch of salt. Just until the kale has wilted, sauté for a few more minutes. Leave the kale alone.
  4. Finally, prepare the remaining condiments. Prepare the white beans by rinsing and draining them. Sun-dried tomatoes and walnuts should be finely chopped. Fragment the feta.
  5. After the rice has completed cooking, the bowls must be assembled. Add approximately three-quarters of a cup of rice to each bowl or container, followed by one-half cup of sautéed kale, one-third cup of beans, and one tablespoon of sun-dried tomatoes and walnuts each. Sprinkle feta cheese over each bowl. Four small containers should be filled with the vinaigrette. Refrigerate until time to consume.
  6. Reheat the bowls in the microwave prior to serving, then drizzle with vinaigrette and stir.

NUTRITION IN KALE AND WHITE BEAN POWER BOWLS

  • Serving: 1 bowl
  • Calories: 550.05 kcal
  • Carbohydrates: 64.18 g
  • Protein: 16.58 g
  • Fat: 26.3 g
  • Sodium: 887.8 mg
  • Fiber: 10.1 g

HOW TO MAKE KALE AND WHITE BEAN POWER BOWLS – STEP BY STEP

Kale And White Bean Power Bowls
Food: Kale And White Bean Power Bowls
Source: Budget Bytes
  1. Begin with the brown rice because it takes around 50 minutes to cook; the remaining bowls can be prepared while the rice cooks. In a pot, combine 1 cup brown rice and 2 cups water. Place a lid on the pot and bring it to a boil over high heat. When the liquid reaches a full boil, reduce the heat to low and let it simmer for forty minutes. After 40 minutes, remove the pot from the heat and let it rest for an additional 5 minutes with the lid in place. Before serving, fluff using a fork.
  2. Next, prepare the vinaigrette, giving the flavors a little time to combine. In a jar or bowl, combine 1/4 cup of olive oil, 3 tablespoons of red wine vinegar, 1/2 tablespoon of Dijon mustard, 1/2 tablespoon of Italian seasoning, 1/4 teaspoon of garlic powder, 1/4 teaspoon of salt, and 1/4 teaspoon of pepper. Using a whisk or a jar with a tight-fitting lid, mix the ingredients. Set aside the condiment.
  3. Next, cook the kale. I purchase pre-chopped kale because it is incredibly inexpensive and saves me a lot of time. I do, however, give it one additional rinse and remove any items that are too large.
  4. In a large pot or skillet, combine 1/2 tablespoon frying oil and one minced garlic clove. One minute on medium heat is plenty to sauté the garlic.
  5. Continue sautéing for a few minutes, or until the kale has wilted. Reserve the kale.
  6. Finish preparing the ingredients. About 1/4 cup sun-dried tomatoes and 1/4 cup walnuts should be finely chopped. Drain and rinse one 15-ounce can of cannellini beans. Two ounces of crumbled feta cheese.
  7. As soon as the rice has completed cooking, it is time to assemble the bowls. Start with 3/4 cup of rice, 1/3 cup of beans, and around 1/2 cup of sautéed kale in each bowl or container.
  8. Add approximately 1 tablespoon of sun-dried tomatoes, chopped walnuts, and feta crumbles to the salad. Distribute the salad dressing across four containers. Refrigerate the bowls until serving. After rewarming the bowls, drizzle the vinaigrette over them and toss before serving.