Kale Rice Bowl
This hearty kale rice bowl layers nutty brown rice, lemony greens, chickpeas, avocado, and a creamy tahini sauce. It is simple enough for a weeknight and sturdy enough for meal prep.
- Total time
- 55 min
- Yield
- 4 servings
- Difficulty
- Easy
Prep 15mCook 40mAmericanVegan Recipes
A rice bowl is a good answer when you want dinner to feel fresh but still filling. This version starts with brown rice, then adds warm kale and chickpeas for a mix of chewy, tender, and crisp textures.
The sauce does a lot of the work here. Tahini, lemon juice, maple syrup, garlic, and low-sodium soy sauce whisk into a creamy drizzle that pulls the bowl together without needing dairy.
Use this recipe as a base. Keep the rice and kale, then swap in the beans, seeds, or vegetables you already have in the kitchen.
01What you'll need
Ingredients
14 items · 4 servings
- 1 cup uncooked long-grain brown rice, rinsed
- 2 cups water
- 1/2 teaspoon fine sea salt, divided
- 1 (15-ounce) can low-sodium chickpeas, drained and rinsed
- 1 tablespoon extra-virgin olive oil
- 8 cups chopped kale, tough stems removed, about 8 ounces
- 3 garlic cloves, finely grated or minced, divided
- 5 tablespoons fresh lemon juice, divided
- 1/4 cup tahini
- 1 tablespoon pure maple syrup
- 1 tablespoon low-sodium soy sauce or tamari
- 2 to 4 tablespoons warm water, as needed
- 1 medium avocado, sliced
- 1/4 cup toasted pumpkin seeds
02How to make it
Step-by-step
1. Cook the rice
Combine the rinsed brown rice, water, and 1/4 teaspoon salt in a medium saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for 35 to 40 minutes, or until the rice is tender and the water is absorbed.
2. Let the rice rest
Turn off the heat and let the covered pot stand for 10 minutes. This rest helps the rice finish steaming. Fluff it with a fork before serving.
3. Whisk the sauce
In a small bowl, whisk together the tahini, 3 tablespoons lemon juice, maple syrup, soy sauce or tamari, 1 grated garlic clove, and 2 tablespoons warm water. Add more warm water, 1 tablespoon at a time, until the sauce is creamy and pourable.
4. Warm the chickpeas
Heat the olive oil in a large skillet over medium heat. Add the chickpeas and cook for 4 to 5 minutes, stirring once or twice, until they are hot and lightly dried on the outside.
5. Wilt the kale
Add the remaining 2 garlic cloves to the skillet and stir for 30 seconds. Add the kale by the handful, stirring as it wilts. Add the remaining 2 tablespoons lemon juice and remaining 1/4 teaspoon salt. Cook for 3 to 5 minutes, until the kale is tender but still bright green.
6. Build the bowls
Divide the brown rice among 4 bowls. Top each with the kale and chickpea mixture, sliced avocado, and toasted pumpkin seeds.
7. Add the sauce and serve
Drizzle the tahini sauce over the bowls. Serve warm, with extra lemon juice or a splash of water to loosen the sauce if it thickens while sitting.
03From our kitchen
Cook's tips
- Make-ahead: Cook the rice and whisk the tahini sauce up to 4 days ahead. Store them in separate airtight containers in the refrigerator.
- Storage: Store leftover rice, kale, and chickpeas together for up to 4 days. Keep avocado and pumpkin seeds separate so they stay fresh and crisp.
- Reheating: Warm the rice and kale mixture in the microwave with a small splash of water, or reheat it in a covered skillet over low heat. Add the sauce after reheating.
- Swaps: Use white rice, farro, quinoa, or barley if that is what you have. Cooking times will change, so follow the package directions for the grain.
- Protein options: Chickpeas keep this bowl vegan, but you can use white beans, lentils, baked tofu, or edamame instead.
- Kale note: Curly kale, lacinato kale, or baby kale all work. If using baby kale, cook it for only 1 to 2 minutes because it wilts quickly.
Cook's note
Nutrition is estimated from the listed ingredients using standard USDA values and common values for low-sodium chickpeas and soy sauce. Actual numbers will vary by brand, especially for tahini, canned beans, and soy sauce.
04Frequently asked
Questions & answers
Can I use leftover cooked rice?
Yes. Use about 3 cups cooked rice. Reheat it with a splash of water before assembling the bowls, or serve it at room temperature if you prefer a salad-style bowl.
How do I keep kale from tasting bitter?
Remove the tough stems, cook the leaves just until tender, and add acid. The lemon juice in this recipe helps balance kale’s natural bitterness.
Can I make this bowl gluten-free?
Yes. Brown rice, kale, chickpeas, tahini, avocado, and pumpkin seeds are naturally gluten-free. Use tamari instead of soy sauce, and check labels to make sure your ingredients are certified gluten-free if needed.
What can I use instead of tahini?
Use almond butter, sunflower seed butter, or cashew butter. The flavor will change, but the sauce will still be creamy. Add warm water slowly because each one thickens differently.
Can I serve this cold?
Yes. Let the rice, kale, and chickpeas cool, then add avocado, seeds, and sauce just before eating. If the sauce thickens in the fridge, whisk in a little warm water.
05Per serving
Nutrition facts
Nutrition Facts
4 servings
Amount per serving
% Daily Value*
- Total Fat24 g
- 31%
- Saturated Fat3.5 g
- 18%
- Cholesterol0 mg
- 0%
- Sodium567 mg
- 25%
- Total Carbohydrate65 g
- 24%
- Dietary Fiber12 g
- 43%
- Total Sugars7 g
- Protein16 g
- 32%
- Vitamin D0 mcg
- 0%
- Calcium220 mg
- 17%
- Iron4.9 mg
- 27%
- Potassium802 mg
- 17%
* Percent Daily Values are based on a 2,000-calorie diet.
05Keep cooking
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