Budget Bytes has been around for a while, and you know how much I love bowl meals. We even have a category just for them. When several people asked me to make Healthy Choice frozen Power Bowls, I was eager to see the hype. They are pretty good, I must say. …but expensive. So I knew there was a better way. Here’s my first attempt at riffing on the freezer aisle power bowls. Kale and white bean power bowls. It’s easy to make, very filling and only half the cost!
MY MODIFICATIONS
This bowl was inspired by the White Bean and Feta Salad from Healthy Choice. It had many of my favourite ingredients, so I knew it would be a good place to start. Although the bowl was filling and tasty, it was too sweet for me. Here’s what I did:
- To reduce sweetness, use sun-dried tomatoes rather than dried cranberries.
- A homemade vinaigrette with a more tart flavour than the sweet version.
- Instead of pepitas, try walnuts. This flavour profile was better suited to walnuts.
- Brown rice is better than mixed grains. It has red rice, brown rice and Quinoa. It was easier to use one grain.
P.S.: My bowls were $1.50 each, and the store-bought version retails at my local supermarket for $3.99 ($3.50 when I bought them). WIN.
MAKE IT YOUR OWN
I love that bowl meals can be made in any way you want. You can always swap out ingredients if you don’t love them. These are some alternatives:
- Spinach is better than Kale
- Brown rice can be replaced with Quinoa or cauliflower rice by using Quinoa or Cauliflower rice
- Cannellini beans can be replaced with chickpeas and kidney beans by using chickpeas or other kidney beans
- You can buy store-bought Greek or Italian dressing instead of making your vinaigrette
HOW TO STORE KALE & WHITE BEAN POWER BOWLS
This recipe can be used to prepare meals ahead of time. These bowls can be kept in the refrigerator for up to 4 days or frozen for 6 months. To heat the bowls, I recommend using the microwave. If frozen, you can use the defrost setting to warm them first and then turn on the full power.
KALE AND WHITE BEAN POWER BOWLS
These white bean and kale power bowls are rich in flavour, texture and protein. These bowls are perfect for meal preparation!
Prep time: 5 minutes
Cooking Time: 50 minutes
Total Time: 55 minutes
INGREDIENTS
- 1 cup brown long grain rice (0.40)
VINAIGRETTE
- 1/4 cup olive oil ($0.52)
- 3 Tbsp red vinegar (0.30)
- 1/2 Tbsp Dijon mustard ($0.05)
- 1/2 Tbsp Italian Seasoning ($0.15)
- 1/4 teaspoon garlic powder ($0.02)
- 1/4 tsp salt ($0.02)
- 1/4 teaspoon freshly cracked black pepper ($0.02)
SAUTEED KALE
- 1/2 lb. 1/2 lb. chopped fresh kale (6 cups). ($1.15)
- 1/2 Tbsp of cooking oil ($0.02)
- 1 clove minced garlic ($0.08)
- 1/8 tsp salt ($0.02)
BOWL TOPPINGS
- 1 15oz. 1 15oz.
- 1/4 cup sun-dried tomatoes ($0.83)
- 1/4 cup chopped walnuts ($0.30).
- 2 oz. Feta ($1.14)
INSTRUCTIONS
- Start cooking the rice first. While the rice is cooking, you can prepare the remaining ingredients for your bowl. In a saucepan, combine the rice with 2 cups of water. Cover the pot with a lid and bring to a boil. Turn the heat down to low once the water has boiled. Let the rice simmer for about 40 minutes. Turn off the heat after 40 minutes and let the rice cool for 5 minutes. Just before serving, fluff.
- Make the vinaigrette while the rice is still cooking. This will allow the flavours to combine. Combine the olive oil with red wine vinegar, Dijon and Italian seasoning. Add garlic powder, salt, pepper, and salt to a bowl or jar. Mix the ingredients with a whisk. Or close the jar and shake it until well combined. Leave the dressing aside.
- In a large saucepan or skillet, heat the oil and minced garlic. Sauté the garlic on medium heat for approximately one minute. Salt and the chopped Kale should be added. Let the kale cook for another few minutes or until it is tender. Put the Kale aside.
- Prepare the remaining toppings. Rinse the white beans and drain them. Chop the sun-dried tomatoes and walnuts. Chop the feta.
- Once the rice is done cooking, it’s time for you to assemble your bowls. Each bowl should contain 3/4 cup of rice. Next, add 1/2 cup sauteed Kale, 1/3 cup beans and one tablespoon of sun-dried tomatoes and walnuts. Sprinkle some feta on each bowl. Divide the vinaigrette among four containers. Allow cooling before serving.
- Just before serving, heat the bowls in a microwave. Drizzle with vinaigrette and stir.
NUTRITION
Serving Size: 1 bowl Calories 550.05 kcal Carbohydrates 64.18g Protein 16.58g Fat 26.3g Sodium 887.8 mg Fiber 10.1g
