Curried sweet potato and lentil grain bowl with kale, red cabbage and avocado
Healthy and hearty curried sweet potato and lentil grain bowl recipe featuring a nutritious blend of brown rice, kale, red cabbage, and avocado. Perfect for a wholesome lunch or dinner! Easy to follow and packed with flavor.
- 12 May 2024
- Cook time 50 min
- Prep time 30 min
- 8 Servings
- 13 Ingredients
This delightful curried sweet potato and lentil grain bowl is a nutritious and colorful meal that's perfect for any time of the day. Packed with wholesome ingredients like brown rice, lentils, kale, and red cabbage, and topped off with avocado, this dish is not only delicious but also incredibly satisfying. Follow this recipe to create a balanced and flavorful meal that combines the earthy taste of lentils with the vibrant zest of curry powder and fresh vegetables.
Ingredients:
Instructions:
- Rinse 1 cup of brown rice under cold water.
- In a medium saucepan, combine the rinsed rice with 2 cups (470ml) water and 1 tsp salt.
- Bring to a boil over high heat, reduce to low, cover, and let simmer for about 40-45 minutes or until the water is absorbed and the rice is tender.
- Remove from heat and let it sit covered for 5 minutes, then fluff with a fork.
- Rinse 1.5 cups of lentils under cold water.
- In another medium saucepan, combine lentils with 1.5 cups (360ml) water, 2 tsp salt, and 2 tsp curry powder.
- Bring to a boil, then reduce heat to low and let it simmer for about 20-25 minutes, or until the lentils are tender but not mushy.
- Drain any excess water if necessary.
- Preheat your oven to 425°F (220°C).
- Spread the diced sweet potatoes and potatoes on a baking sheet.
- Drizzle with 1 tbsp olive oil and sprinkle with 2 tsp salt.
- Toss to coat evenly and spread them out in a single layer.
- Roast in the oven for about 25-30 minutes, or until tender and slightly browned. Stir halfway through the cooking time for even roasting.
- While the vegetables are roasting, bring a large pot of water to a boil with 2 tsp salt.
- Add the chopped kale and cook for about 2-3 minutes until wilted.
- Drain and immediately transfer to a bowl of ice water to stop the cooking process.
- Drain again and squeeze out any excess water.
- Thinly slice 6 cups of red cabbage.
- In a large bowl, mix the red cabbage with the juice of 2 lemons and 1 tsp salt. Let sit for 10 minutes.
- Divide the cooked brown rice evenly among serving bowls.
- Top with a generous portion of the curried lentils.
- Add roasted sweet potatoes and potatoes.
- Add a heap of blanched kale and the lemony red cabbage.
- Garnish each bowl with sliced avocado and a sprinkle of chopped coriander leaves.
- Serve immediately while everything is still warm or at room temperature for a refreshing grain bowl.
Tips:
- Ensure to rinse the lentils and brown rice thoroughly before cooking to remove any impurities and reduce cooking time.
- When cutting the sweet potatoes and potatoes, aim for uniform sizes to ensure even cooking.
- Massage the kale with a bit of salt and lemon juice to soften it and enhance its flavor.
- For added texture, you can lightly toast the cooked lentils and rice in olive oil before mixing them with other ingredients.
- Adjust the seasoning to suit your palette; add more curry powder or lemon juice as required.
- Drizzle a little extra olive oil or a splash of your favorite dressing just before serving for added richness.
With its combination of hearty grains, protein-packed lentils, and a variety of fresh vegetables, this curried sweet potato and lentil grain bowl is a complete meal that's both healthy and delicious. Not only is it easy to prepare, but it's also versatile enough to adjust to your taste. Enjoy the vibrant flavors and nourishing qualities of this bowl, and make it a staple in your meal rotation.
| Nutrition Facts | |
|---|---|
| Serving Size | 400 grams |
| Energy | |
| Calories 360kcal | 14% |
| Protein | |
| Protein 16g | 10% |
| Carbohydrates | |
| Carbohydrates 66g | 18% |
| Fiber 13g | 33% |
| Sugar 6g | 6% |
| Fat | |
| Fat 8g | 9% |
| Saturated 1.12g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 420ug | 47% |
| Choline 60mg | 11% |
| Vitamin B1 0.63mg | 52% |
| Vitamin B2 0.43mg | 33% |
| Vitamin B3 4.48mg | 28% |
| Vitamin B6 0.77mg | 45% |
| Vitamin B9 260ug | 65% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 110mg | 125% |
| Vitamin E 1.45mg | 10% |
| Vitamin K 290ug | 242% |
| Minerals | |
| Calcium, Ca 240mg | 19% |
| Copper, Cu 0.54mg | 0% |
| Iron, Fe 4.86mg | 44% |
| Magnesium, Mg 100mg | 24% |
| Phosphorus, P 280mg | 22% |
| Potassium, K 1070mg | 32% |
| Selenium, Se 5ug | 10% |
| Sodium, Na 2110mg | 141% |
| Zinc, Zn 2.43mg | 22% |
| Water | |
| Water 300g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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