March 21, 2019

Kale and Mushroom Rice Bowl

By Tom Jorgenson

Did you now that kale and cabbage share the same “family”? Kale has been around for a long time, being popular in parts of Europe prior to debuting in the United States. There are various types of kale, with the curly dark green being a common type. Kale’s color, like other leafy greens, is an indication of the presence of  many phytonutrients, including antioxidants that help protect cells from damage, and it lowers risk of certain diseases. An antioxidant in kale called beta- carotene can also be used by the body to make Vitamin A, which is important for vision health. Kale is also naturally low in calories, fat, sodium, and cholesterol free! Go ahead and make spring a time of “greens” with eating kale and other leafy greens.

Try this rice bowl topped with veggies:

Calories: 306 | Protein: 9g | Carbs: 52g | Total Fat: 7.5g | Fiber: 6.4g | Sodium: 377mg Yield: 4 | Serving Size: 2 cups

1 cup brown rice, uncooked
2 cups cold water - to cook the rice
12 ounce bag of kale, chopped
6 cups boiling water – to steam the kale
1 tablespoon extra-virgin olive oil
2 large Portobello mushroom caps cut in strips
1 teaspoon less sodium soy sauce
1/8 teaspoon ground black pepper
½ teaspoon kosher salt
2 tablespoons chopped peanuts, unsalted
¼ cup cilantro, fresh



  1. Rinse rice and then place in a medium sauce pot. Cover rice with 2 cups of cold water; bring to a boil over medium high heat. Reduce heat to a very low simmer. Cover to steam rice for 20 minutes.
  2. Place kale in a steamer over boiling water. Cover and cook until the kale is tender, about 5 to 10 minutes. Remove kale from the steamer and drain excess water.  Set aside.
  3. Heat olive oil in a skillet over medium heat. Add sliced mushrooms and sauté for a few minutes until tender, turning occasionally. Add soy sauce and ground black pepper. Next, add the steamed kale to the sauté pan and toss with the mushrooms. Sprinkle with salt.
  4. To make the individual rice bowls: Add 1 cup of steamed brown rice to each bowl. Top with a generous amount of the kale and mushroom sauté. Garnish the top of each bowl with chopped peanuts and fresh cilantro. Enjoy!

Tags: Blog, Blog, Eat Well, Fit & Flavorful, Healthy Eating, Nutrition, Nutrition, Nutrition Tip, Recipe, Recipe, Recipes, Recipes

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