The Vegan Kale Tahini Rice Bowl with Iron Boost is a nutrient-packed, flavorful dish designed to provide a rich source of iron while satisfying your taste buds. Featuring vibrant kale, creamy tahini, and hearty rice, this bowl is a perfect blend of plant-based ingredients that deliver essential nutrients, including iron, fiber, and protein. It’s an ideal meal for those looking to support their vegan lifestyle while ensuring they meet their iron needs.
Ingredients:
For the tahini sauce:
- 1/4 cup tahini (ground sesame paste)
- 2 tbsp tamari (or to taste, depending on how salty you like it)
- 3-4 tbsp lemon juice (or to taste)
- 3 tbsp water
- 2 tbsp olive oil
- Optional: cayenne pepper or hot sauce for extra heat
For each bowl:
- 1 cup steamed brown rice
- 1 tsp olive oil
- 2 cups fresh kale
- A pinch of salt (to taste)
- 1/2 tsp lemon juice (for the kale)
- 1/4 cup cooked and drained chickpeas
- 1/2 carrot (peeled and grated)
Optional Garnishes:
- Hemp seeds
- Toasted sesame seeds
- Nutritional yeast
Instructions:
Prep:
- Cook the brown rice (a rice cooker works great for this).
- Grate the carrot.
- Strip the kale leaves from the stems, tear into bite-sized pieces, and wash thoroughly.
- Whisk together all ingredients for the tahini sauce, adjusting to taste (add more tamari for saltiness, less lemon juice for a milder flavor). Set aside.
Sauté the Kale:
- Preheat a skillet over medium heat.
- Add 1 tsp of olive oil and the kale to the skillet.
- Sauté until the kale is tender. For extra tenderness, add a splash of water to steam the kale.
- Remove from heat and season with a pinch of salt and a squeeze of lemon juice.
Assemble the Bowl:
- Start by layering the brown rice at the bottom of the bowl.
- Add the sautéed kale, chickpeas, and grated carrots on top.
- Drizzle 2 tbsp of tahini sauce over the ingredients.
- Garnish with hemp seeds, toasted sesame seeds, or nutritional yeast, if desired.
Enjoy your nutrient-packed Vegan Kale Tahini Rice Bowl with a delicious boost of iron!
