Kale and White Bean Power Bowls

$5.81 recipe / $1.45 serving
by Beth - Budget Bytes
5 from 23 votes
Pin RecipeJump to recipe →

This post contains some affiliate links, which means that we make a small commission off items you purchase at no additional cost to you.

If you’ve been around Budget Bytes a while, then you already know how much I love bowl meals (we even have a whole category for them). So when several people asked me to replicate the Healthy Choice brand frozen Power Bowls, I needed to go see what all the fuss was about. I bought a few, and I have to say, they’re pretty good! …but expensive. So I knew I could do better. Here is my first riff off of the freezer aisle power bowls: Kale and White Bean Power Bowls. Pretty easy, VERY filling, and about half the price!

Overhead view of a kale and white bean power bowl with a fork in the side

My Modifications

This particular bowl is inspired by the White Bean & Feta Salad by Healthy Choice. Since that one had some of my fav ingredients, I knew it was a great place to start. The bowl was nice and filling, but overall it was a touch too sweet for my taste. So here’s what I subbed:

  • Sun dried tomatoes instead of dried cranberries to reduce the sweetness.
  • A homemade vinaigrette that is more tangy than their sweet vinaigrette.
  • Walnuts instead of pepitas. Walnuts just seemed like a better fit for this flavor profile.
  • Brown rice instead of mixed grains (theirs has brown rice, red rice, quinoa, and barley). Using one grain was just more convenient.

P.S. My bowls cost about $1.50 each and the store bought version retails at my local grocery store for $3.99 each ($3.50 on sale when I bought them). WIN.

Make it Your Own

One of my favorite things about bowl meals is that they are endlessly customizable. If you don’t like some of the ingredients I used, you can just swap them out! Here are some options:

  • Spinach instead of kale
  • Quinoa or cauliflower rice in place of brown rice
  • Chickpeas or kidney beans in place of cannellini beans
  • Store bought Greek or Italian dressing in place of the homemade vinaigrette

How to Store Kale and White Bean Power Bowls

This recipe is made for meal prepping. You can keep these bowls refrigerated for about 4 days, or you can freeze them for a couple of months. I suggest using a microwave to reheat the bowls (if frozen, use the defrost setting first, then full power to heat through).

three glass meal prep containers filled with kale and white bean power bowls
Share this recipe

Kale and White Bean Power Bowls

5 from 23 votes
These kale and white bean power bowls are full of flavor, texture, protein, fiber, and other nutrients. Perfect for meal prep! 
Overhead view of a Kale and White Bean Power Bowl with a fork in the side
Servings 4
Prep 5 minutes
Cook 50 minutes
Total 55 minutes

Ingredients

  • 1 cup long grain brown rice ($0.40)

Vinaigrette

Sautéed Kale

  • 1/2 lb. chopped fresh kale (6 cups) ($1.15)
  • 1/2 Tbsp cooking oil ($0.02)
  • 1 clove garlic, minced ($0.08)
  • 1/8 tsp salt ($0.02)

Bowl Toppings

  • 1 15oz. can cannellini beans ($0.07)
  • 1/4 cup sun dried tomatoes ($0.83)
  • 1/4 cup chopped walnuts ($0.30)
  • 2 oz. feta ($1.14)

Instructions 

  • Begin cooking the rice first. The remaining bowl ingredients can be prepared while the rice is cooking. Add the rice and 2 cups water to a saucepot. Place a lid on top and bring the water up to a full boil. Once boiling, turn the heat down to low and let the rice simmer for 40 minutes. After 40 minutes, turn the heat off and let the rice sit with the lid in place for an additional 5 minutes. Fluff just before serving.
  • While the rice is cooking, make the vinaigrette so the flavors have a little time to blend. In a jar or bowl, combine the olive oil, red wine vinegar, Dijon, Italian seasoning, garlic powder, salt, and pepper. Whisk to combine, or close the jar and shake until combined. Set the dressing aside.
  • Add the cooking oil and minced garlic to a large pot or skillet. Sauté the garlic over medium heat for about one minute. Add the chopped kale and salt. Sauté for a few more minutes, or just until the kale is wilted. Set the kale aside.
  • Finally, prepare the rest of the toppings. Rinse and drain the white beans. Chop the sun dried tomatoes and walnuts. Crumble the feta.
  • When the rice has finished cooking, it's time to assemble the bowls. Add about ¾ cup rice to each bowl or container, followed by ½ cup sautéed kale, ⅓ cup beans, and a tablespoon each of sun dried tomatoes and walnuts. Sprinkle a little feta over each bowl. Divide the vinaigrette between four small containers. Refrigerate until ready to eat.
  • Reheat the bowls using a microwave just before serving, then drizzle with vinaigrette, stir, and enjoy!

See how we calculate recipe costs here.


Nutrition

Serving: 1bowlCalories: 550.05kcalCarbohydrates: 64.18gProtein: 16.58gFat: 26.3gSodium: 887.8mgFiber: 10.1g
Read our full nutrition disclaimer here.
Email Me This Recipe
Get this sent to your inbox, plus get new recipes from us every week!
Please enable JavaScript in your browser to complete this form.

How to Make Kale and White Bean Power Bowls – Step by Step Photos

Cooked brown rice in a pot being fluffed with a fork

Start with the brown rice because it takes about 50 minutes to cook and the rest of the bowls can be prepared while the rice cooks. Add 1 cup brown rice to a pot with 2 cups water. Place a lid on top and bring it up to a boil over high heat. When it reaches a full boil, turn the heat down to low and let it simmer for 40 minutes. After 40 minutes, turn the heat off and let it rest, lid in place, for an additional 5 minutes. Fluff with a fork just before serving.

Overhead view of homemade vinaigrette in a jar.

Next, make the vinaigrette so the flavors have a little time to blend. Combine ¼ cup olive oil, 3 Tbsp red wine vinegar, ½ Tbsp Dijon mustard, ½ Tbsp Italian seasoning, ¼ tsp garlic powder, ¼ tsp salt, and ¼ tsp pepper in a jar or bowl. Whisk the ingredients to combine or close the jar and shake until combined. Set the dressing aside.

Chopped kale in a colander

Next, prepare the kale. I buy pre-chopped kale because it’s super inexpensive and really cuts down on the prep work. I do give it an extra rinse, though, and pick out any large pieces of stems.

Minced garlic and oil in a large pot

Add ½ Tbsp cooking oil and one clove of minced garlic to a large pot or skillet. Sauté the garlic over medium for about a minute.

Sautéed kale in the pot

Add 1/2 lb. chopped kale to the pot with ⅛ tsp salt and continue to sauté for a few minutes more, or just until the kale is wilted. Set the kale aside.

Sun dried tomatoes, walnuts, beans, and feta on a cutting board

Prepare the last few ingredients. Chop about ¼ cup sun dried tomatoes and ¼ cup walnuts. Rinse and drain one 15oz. can of cannellini beans. Crumbled about 2 oz. feta.

Power bowls base layer of rice, kale, and beans

When the rice is finished cooking, it’s time to build the bowls. Start with ¾ cup rice in each bowl or container, ⅓ cup beans, and about ½ cup sautéed kale.

Sun dried tomatoes, walnuts, feta, and dressing added to the power bowl

Add about 1 Tbsp sun dried tomatoes and chopped walnuts on top, and a light sprinkle of crumbled feta. Divide the dressing between four containers. Refrigerate the bowls until ready to eat. Drizzle the vinaigrette over the bowls after reheating, then stir and enjoy!

Overhead view of a Kale and White Bean Power Bowl with a fork in the side
Share this recipe

Posted in: , , , , , , , , , , , ,

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

Comments

Leave a Comment
  1. I adore this recipe. I’ve been meal prepping it for lunch. I double to make some for my husband, too. It’s low calorie and honestly tastes great without the sauce. I use the sun dried tomatoes in oil from Trader Joe’s so that adds some sauciness. Always feel really healthy on days I’ve had it! Thank you!

  2. I made these bowls for my girls, 12 & 13 and myself and they were a huge hit! I was challenging them to try something new and the combination of textures & tastes was spot-on! They couldn’t help but eat the entire bowl!!

  3. Meal prepped this for lunches and it’s a winner. I didn’t have brown rice but used wild rice instead and it’s hearty and delicious!

  4. I’ve made this so many times now, it’s one of my faves. I leave out the nuts (because I don’t like walnuts), and use frozen kale for convenience, which still cooks very nicely in the same way. So I don’t really change anything. Super delicious!

  5. A delicious easy lunch! It’s a great way to use up the BB vinaigrette, which I use on salads too. I’m looking forward to having this again and changing up some of the components for variety, like a different grain or bean. Super versatile!

  6. This might be my first time leaving a review on a recipe, but this one is so good I thought I better leave a comment! I’ve made this recipe a bunch of times and love it. I usually make a big batch and put them in the freezer as an easy, healthy lunch option. It freezes really well and taste great despite having been frozen. 10/10 recommend this recipe.

  7. Yum! PI made this dish on the fly because kale is a staple in my house, so I had PLENTY. I meal prepped two days’ worth and it was delicious!! This is going into my rotation for take-to-work lunch and for dinner.

  8. This recipe is a staple for me!! I make it almost exactly as written, though I never measure how much kale I’m using. If it seems like a lot, I’ll either 1.5x or 2x the dressing to make sure I have enough. I also tend not to keep walnuts around but I always have pepitas, so I sprinkle some of those on top and they add a really nice crunch! This is one of my favorite lunches to prep for the work week.