Beans, Rice, and Kale Bowl {vegan and gluten free}

by angelika on March 29, 2014

BRK Bowl_

This bowl? This bowl I lovingly refer to as my BRK bowl? I am in love with it. It is my go to healthy meal for my family, especially on the evenings that follow a very long day. A day where I just want to heat up a frozen pizza (a high quality organic one, of course) and call it a night. There is something for everyone here. Great complete protein with the beans and rice, a super tangy vegan lemon tahini sauce, and all the topping you desire. The toppings tray allows the kids to have control over their food, picking and choosing what they want in their bowl. Even my picky Q loves this meal, and I look away as he covers it in catsup and calls it “salsa”.

I always start the bowl with short grain brown rice. I love it, but it does take a while to cook. Brown basmati goes faster if you are in a hurry. I cook my brown rice 1/2.5.  So if you cook 1 cup of rice, add 2.5 cups of water, bring to a boil with a healthy pinch of salt, then cover and reduce to a simmer for 45 minutes. (or until the water is absorbed) Then uncover, fluff with a fork, and cover for another 5-10 minutes.

While the rice is cooking make the sauce. You want this to stand while the rice cooks, so that the garlic really melds with the sauce. It’s very very simple. Only a few ingredients, and a perfect place to enlist a helper. (or are my kids the only ones obsessed with whisking?) Add the tahini to a small bowl or in my case a measuring cup. Then stir in the juice of one lemon. Whisk it together until the lemon has been worked into the tahini. Add the minced garlic, tamari and agave syrup. Then add water. How much water will depend a lot on your tahini. You want it to be the consistency of pancake batter. Add a little water at a time and work up to it. It will thicken back up a little  bit as it sits.

sauce

helper

I like to add a little flavor to my beans, but you don’t have to. You can just rinse a couple cans of beans and go. However, I think sauteing for a few minutes with spices really adds a lot of flavor for little effort. Saute the minced garlic, cumin, and chili for 60 seconds, then add the beans and stir. Add salt or tamari, and stir again. Cover and cook on low heat for 5-10 minutes. Stir at least once. Then set aside until you are ready to assemble. I used black beans and pinto beans. You can use either or both. I like black and Q likes pinto, so this is our compromise. Sauteing the spices brings out their oils and really opens their flavors.

beans

garlic and spices

While the beans are going, make your toppings. We had grated sharp cheddar, scallions, avocado slices, cilantro, black olives and shredded kale. For the kale I removed the spine and then julienned it. You want it chopped pretty fine so it blends in. We also had salsa, hot sauce, (and catsup).

onions

toppings

When you are ready to assemble the bowl, scoop some rice and beans and then top away. Like a taco bar! Pour the sauce on top and mix it in. The sauce adds moisture and flavor to what is often a pretty dry combination. I like mine with a little rice, lots of beans, tons of kale, olives, scallions and avocado. The kids add lots of cheese, and skip the scallions. Q skips the kale too, but Poppy loves it. Baby V eats the avocados and a few beans.

BRK Close Up

5.0 from 1 reviews

Beans, Rice, and Kale Bowl {vegan and gluten free}
 
Prep time
Cook time
Total time
 
Author:
Serves: 6
Ingredients
  • 1 cup short grain brown rice
  • ~beans~
  • 2 cans of beans, rinsed and drained
  • 2 cloves of garlic, minced.
  • 1 teaspoon cumin powder
  • ¼ teaspoon (or more to taste) chipotle powder or chili flakes
  • 1 teaspoon tamari or salt to taste
  • ~sauce~
  • ¼ cup tahini
  • juice of 1 lemon
  • 1 clove garlic, minced
  • 1 teaspoon agave nectar
  • 1 teaspoon tamari
  • water to thin to the consistency of pancake batter
  • ~toppings~
  • use what you like, but I suggest:
  • cheese
  • avocado
  • onions or scallions
  • cilantro
  • salsa
  • ½ bunch kale, stem removed and finely julienned
Instructions
  1. Cook 1 cup of rice, add 2.5 cups of water, bring to a boil with a healthy pinch of salt, then cover and reduce to a simmer for 45 minutes. (or until the water is absorbed) Then uncover, fluff with a fork, and cover for another 5-10 minutes.
  2. Add the tahini to a small bowl or in my case a measuring cup. Then stir in the juice of one lemon. Whisk it together until the lemon has been worked into the tahini. Add the minced garlic, tamari and agave syrup. Then add water. How much water will depend a lot on your tahini. You want it to be the consistency of pancake batter. Add a little water at a time and work up to it. It will thicken back up a little bit as it sits.
  3. Saute the minced garlic, cumin, and chili for 60 seconds, then add the beans and stir. Add salt or tamari, and stir again. Cover and cook on low heat for 5-10 minutes. Stir at least once. Then set aside until you are ready to assemble.
  4. While the beans are going, make your toppings. We had grated sharp cheddar, scallions, avocado slices, cilantro, black olives and shredded kale. For the kale I removed the spine and then julienned it. You want it chopped pretty fine so it blends in. We also had salsa, hot sauce, (and catsup).
  5. Assemble and Enjoy!

{ 3 comments… read them below or add one }

Daniel June 2, 2014 at 8:51 pm

Angelika, thanks for sharing!
It looks delicious :)

Reply

John Zocco September 3, 2014 at 4:43 am

I like this recipe, but am I missing something? You tout the recipe as vegan, but cheese is not vegan, unless it’s vegan cheese. When I make it this weekend, I’ll use Daiya shredded mozzarella, which is vegan. Thank you.

Reply

angelika September 3, 2014 at 2:07 pm

Hi, thanks for you comment! The cheese is optional and can definitely be a vegan cheese. I don’t use any at all, I think the sauce is enough. However my son loves the cheese.

Reply

Leave a Comment

Rate this recipe:  

CommentLuv badge

Previous post: