Kale and Mushroom Rice Bowl Recipe

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Healthy Food Guide UK

  • Yield: 2 Servings
  • Preparation Time: 15 Minutes
  • Cooking Time: 20 Minutes

Ingredients

  • 400 g can chickpeas, drained
  • 1 tsp smoked paprika, plus extra for dressing
  • Spray cooking oil
  • 2 tsp toasted sesame oil
  • 1 red onion, thinly sliced
  • 400 g mixed mushrooms, sliced
  • 2 garlic cloves, roughly chopped
  • 4 asparagus spears, chopped
  • 1 spring onion, finely sliced
  • 100 g kale, stalks removed, leaves sliced into ribbons
  • 2 tbsp lime juice
  • 2 tbsp reduced-salt gluten-free soy sauce
  • 250 g packet ready to heat rice and quinoa mix
How to Make It
  1. Heat the oven to 200°/fan 180°C/gas 6. Line a baking tray with non-stick baking paper.
  2. In a small bowl, combine the chickpeas and 1 tsp smoked paprika and spray with oil. Season with black pepper and toss well.
  3. Spread the chickpeas on the prepared baking tray and bake for 18 min. Halfway through the cooking time, remove the tray from the oven, toss the chickpeas, then return them to the oven. When cooked, set aside to cool.
  4. While the chickpeas are in the oven, heat 1 tsp sesame oil in a frying pan over a medium heat. Add the onion and mushrooms to the pan and cook for about 4 min until softened.
  5. Add the garlic, asparagus, spring onion and kale ribbons to the pan with the lime juice and 1 tbsp of the soy sauce. Stir-fry for 1–2 min, then season with pepper.
  6. Combine the remaining paprika, sesame oil and soy sauce in a small jar with a lid. Seal with the lid and shake well.
  7. Heat the rice and quinoa according to the pack instructions, then divide between 2 serving bowls. Add the kale and mushroom mixture, then top with the chickpeas and drizzle with the dressing.
Nutrition Facts
Serving Size 1
Nutritional Value Per Serving
Calories
509 kcal
Calories from Fat:
119.7 kcal
% Daily Value*
Total Fat
13.3 g
38%
Saturated Fat
2.1 g
11%
Trans Fat
g
carbohydrates
65.1 g
50%
Dietary Fiber
15.9 g
42%
Sugars
8.3 g
9%
Protein
23.8 g
48%
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.

DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years.
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