Saturday, August 11, 2012

Mango-Rice-Bean Bowl with Kale

 Cooking for someone who doesn't like greens, but who wants to eat them cuz they know that greens are healthy, can be tricky. A big bunch of sauteed greens is something I could go for, but for others, it's a definite no-go. So, I've realized that finely chopping your green and then throwing it into a dish with a bunch of other stuff is a great way to "conceal" all that healthy goodness and create a meal that even a "tofu-and-taters lover" will enjoy!

   Mango-Rice-Bean Bowl with Kale
- makes  2 big bowls, 4 smaller bowls -
 3/4 c brown/wild rice mix, uncooked
1 15 oz can tri-bean blend or kidney beans
1 tblsp extra-virgin olive oil
1/2 med. onion, chopped
2 cloves garlic, chopped
1 large carrot, shredded
2/3 c corn kernals
2 c kale (or green of choice), finely chopped
3 tblsp sunflower seeds
1/2 mango, diced

1 tblsp tahini
1/2 tblsp extra-virgin olive oil
1/4 c fresh parsley, chopped
1/4 tsp garlic powder
1/2 tsp bbq sauce (Bull's Eye Original is a vegan bbq sauce with no high fructose corn syrup)
1/4 tsp cumin
1/4 tsp hot sauce
salt and pepper to taste

1. Cook the rice 
2. Saute the onion in the olive oil on medium heat in a cast iron skillet until soft, then add the carrots, garlic, kale, and corn. Saute for about 5 minutes, then add the beans. Cook until heated through, about 8 minutes. Sprinkle in some water if the saute gets dry or starts to burn.
3. Meanwhile, blend the dressing ingredients in a food processor.
4. Once the rice is tender, mix it with the bean and kale saute, then add the dressing and toss to coat. 
5. Serve in bowls and top with the diced mango and sunflower seeds

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