This healthy kale rice is a full meal in itself containing almost all major food groups (except dairy) recommended by dietitians. Fried rice can be healthy by adding ingredients that do good for you. Kale for example, is packed with useful nutrients while low on calories. Naturally gluten free, dairy free and vegan, this dish is filling and tasty for a weekly lunch or dinner.
Healthy kale rice
Course: LunchCuisine: AsianDifficulty: Easy2
servings10
minutes40
minutes360
kcalThis healthy kale rice is a full meal in itself containing almost all major food groups (except dairy) recommended by dietitians. Naturally gluten free, dairy free and vegan, this dish is filling and tasty for a weekly lunch or dinner.
Ingredients
100 g brown rice
0,5 onion, chopped
2 garlic cloves, crushed and chopped
1-2 cups kale, washed and chopped
0,5 bell pepper, washed and chopped
0,5 can chickpeas, drained and rinsed
1 tbsp olive oil for frying
handful of washed and chopped spring onions for serving (optional)
Directions
- Boil the rice according to the packet instructions or place in a thick-based pot, covered approximately 1,5x of cold water, bring to boil, covered, on medium heat. Once boiling, lower the heat slightly, uncover and let it boil for approximately 30-40 minutes while checking if enough water in the pot and adding more if necessary. Once soft, drain if any water still remaining and set aside.
- Heat the oil in a large saucepan over medium-high heat.
- Fry the onion for 2 minutes. Add the pepper and garlic and fry for another 2 minutes.
- Add the kale and chickpeas and stir until the kale has wilted.
- Add the cooked rice and sauté for another two minutes.
- Serve in bowls and top up with spring onions.
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