This Kale and Sweet Potato Brown Rice Bowl is the perfect mix of hearty, healthy, and totally delicious.
You’ve got roasted sweet potatoes that get caramelized and soft, sautéed garlicky kale that’s just the right amount of tender, and nutty brown rice tying it all together. A drizzle of tahini dressing (or your favorite sauce) takes it over the top.
This is one of those meals that’s super satisfying but still light and nutritious. It’s also kid-friendly—roasting the sweet potatoes brings out their natural sweetness, which little ones usually love. Plus, everything can be prepped ahead, so it’s a great meal prep option!
What You’ll Need
For the Bowl:
- 2 medium sweet potatoes, peeled and cubed
- 1 tablespoon olive oil
- ½ teaspoon salt
- ½ teaspoon black pepper
- ½ teaspoon smoked paprika (optional, but so good!)
- 2 cups cooked brown rice
- 4 cups kale, stems removed and chopped
- 1 tablespoon olive oil (for the kale)
- 2 cloves garlic, minced
- ½ teaspoon salt
For the Dressing (Optional but Recommended!):
- ¼ cup tahini
- 2 tablespoons lemon juice
- 1 tablespoon maple syrup
- 1 clove garlic, minced
- 2–4 tablespoons warm water (to thin it out)
- Pinch of salt
Pro Tips
- Roast extra sweet potatoes! They make great leftovers for another meal or a quick snack.
- Massage your kale. If you have picky eaters, rub the chopped kale with a little olive oil and lemon juice before cooking—it softens the leaves and removes bitterness.
- Cook brown rice ahead of time. This makes putting the bowls together super quick!
- Customize it! Add avocado, roasted chickpeas, or a fried egg on top.
- Make the dressing in advance. It thickens in the fridge, so just add a little warm water and stir before using.
Tools You’ll Need
- Baking sheet
- Large skillet
- Wooden spoon
- Sharp knife
- Cutting board
- Mixing bowls
- Small whisk or fork
Substitutions & Variations
- Swap kale for spinach – It cooks even faster!
- Use quinoa instead of rice – A great gluten-free option.
- Try sweet soy sauce instead of tahini dressing – A kid-friendly swap.
- Add protein – Grilled chicken, tofu, or a soft-boiled egg would be amazing.
Make Ahead Tips
- Cook the brown rice ahead of time and store it in the fridge for up to 4 days.
- Roast the sweet potatoes in advance and reheat in the oven or air fryer for crispiness.
- Make the dressing and keep it in a jar in the fridge for up to a week.
How to Make It
Step 1: Roast the Sweet Potatoes
Preheat the oven to 400°F (200°C). Toss cubed sweet potatoes with olive oil, salt, black pepper, and smoked paprika. Spread them out on a baking sheet in a single layer. Roast for 25–30 minutes, flipping halfway through, until tender and caramelized.
Step 2: Cook the Kale
While the sweet potatoes roast, heat olive oil in a large skillet over medium heat. Add minced garlic and cook for 30 seconds until fragrant. Add the chopped kale and salt, stirring until the kale wilts and turns deep green (about 3 minutes). Remove from heat.
Step 3: Make the Dressing
In a small bowl, whisk together tahini, lemon juice, maple syrup, minced garlic, and salt. Slowly add warm water, a tablespoon at a time, whisking until smooth and creamy.
Step 4: Assemble the Bowls
Divide the cooked brown rice between bowls. Top with roasted sweet potatoes and sautéed kale. Drizzle with the tahini dressing and enjoy!
Leftovers & Storage
- Store components separately. Sweet potatoes and kale last 3–4 days in the fridge.
- Reheat sweet potatoes in the oven (375°F for 10 minutes) for best texture.
- Dressing thickens in the fridge, so just add a splash of water and stir before using.
Final Thoughts
This bowl is cozy, wholesome, and seriously tasty. It’s also super flexible—make it your own with different toppings and sauces! If you try it, leave a comment below and let me know what you think. Did your family love it? What toppings did you add? Can’t wait to hear from you! 😊