Kale Bowl with Kidney Beans, Apple and Pumpkin Seeds
A hearty lunchbox bowl with kale, kidney beans and basmati rice that tastes good both cold and warm. The apple brings freshness, the pumpkin seeds add bite, and the yogurt-mustard dressing stays creamy even in the container.
By yumbelo · 2 servings · 25 minutes
Ingredients
- 150 g Basmati rice
- 200 g Kale, cleaned
- 1 can Kidney beans from the can, drained
- 1 pc Apple
- 1 pc Onion
- 1 pc Garlic clove
- 30 g Pumpkin seeds
- 150 g Plain yogurt
- 0.5 pc Lemon, juice
- 1 tsp medium-hot mustard
- 1 tsp Honey
- 2 tbsp Olive oil
- 1 tsp Sweet paprika powder
- Salt
- Pepper
Method
- Cook the rice in a pot with a little salt and plenty of water according to the package instructions, about 12 minutes, then drain and let it steam dry.
- Wash the kale, remove the stems and roughly chop the leaves. Blanch in boiling salted water for 2 minutes, drain and squeeze out well.
- Finely dice the onion and garlic. Heat 1 tbsp olive oil in a pan, sauté the onion and garlic until translucent, then add the kidney beans and paprika powder and fry for 3 minutes.
- Add the kale to the beans in the pan, season with salt and pepper and stir-fry for 3 minutes until it is slightly tender.
- For the dressing, mix the yogurt, lemon juice, mustard, honey, remaining olive oil, salt and pepper in a bowl.
- Wash the apple, core it and cut into small cubes. Toast the pumpkin seeds in a dry pan without fat for 2 minutes until golden brown.
- Divide the rice, kale-bean mixture and apple cubes among bowls or lunch boxes, sprinkle with the pumpkin seeds and serve the dressing separately.