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Introduction
The Purple Sweet Potato and Black Rice Bowl is a testament to the growing trend of 'eating the rainbow' for optimal health. Purple sweet potatoes, originally from the Okinawa region of Japan, have been cultivated for centuries and are revered for their nutritional benefits and striking color. Paired with black rice, also known as 'forbidden rice' due to its historical exclusivity to Chinese nobility, this dish brings together two ancient superfoods in a modern, health-conscious presentation. The deep purple hues not only create a visually appealing meal but also indicate the presence of powerful antioxidants that support overall wellness. This bowl embodies the perfect fusion of traditional wisdom and contemporary nutritional science, offering a delicious way to nourish both body and soul.
Ingredients
• 2 medium purple sweet potatoes (about 1 pound), scrubbed and cut into 1-inch cubes
• 1 cup black rice, rinsed and drained
• 2 cups low-sodium vegetable broth
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 cups kale, stems removed and leaves chopped
• 1/4 cup extra-virgin olive oil, divided
• 2 tablespoons fresh lemon juice
• 1 tablespoon maple syrup
• 1 teaspoon Dijon mustard
• 1/4 cup pumpkin seeds, raw
• 1/4 cup dried cranberries, unsweetened
• 1/2 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 teaspoon garlic powder
• 1/4 teaspoon smoked paprika
Step 1:
Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper.
Step 2:
In a medium saucepan, combine black rice and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 35-40 minutes or until rice is tender and liquid is absorbed.
Step 3:
While the rice cooks, toss purple sweet potato cubes with 2 tablespoons olive oil, 1/4 teaspoon salt, 1/8 teaspoon black pepper, garlic powder, and smoked paprika. Spread on the prepared baking sheet and roast for 25-30 minutes, stirring halfway through, until tender and lightly caramelized.
Step 4:
In a small bowl, whisk together remaining 2 tablespoons olive oil, lemon juice, maple syrup, and Dijon mustard to make the dressing.
Step 5:
In a large mixing bowl, combine cooked black rice, roasted sweet potatoes, chickpeas, and chopped kale. Pour the dressing over the mixture and toss gently to combine.
Step 6:
Add pumpkin seeds and dried cranberries to the bowl. Season with remaining salt and pepper, then toss again to distribute evenly.
Q: Can I use regular sweet potatoes instead of purple ones?
A: Yes, you can substitute regular sweet potatoes, but the dish will lose some of its vibrant color and antioxidant content.
Q: Is this recipe gluten-free?
A: Yes, but ensure all ingredients, especially the vegetable broth, are certified gluten-free if you have celiac disease or severe gluten sensitivity.
Q: Can I make this recipe ahead of time?
A: Absolutely! This bowl is great for meal prep and can be stored in the refrigerator for up to 3 days. The flavors may even improve over time.
• For a gluten-free option, ensure all ingredients, especially the vegetable broth, are certified gluten-free.
• You can substitute regular sweet potatoes if purple ones are unavailable, but the dish will lose some of its vibrant color and antioxidant content.
• If black rice is not available, wild rice or brown rice can be used as alternatives.
• For a nut-free version, replace pumpkin seeds with sunflower seeds.
• Choose organic ingredients when possible for maximum nutritional benefits.
• Massage the kale with a bit of olive oil and lemon juice to soften it before adding to the bowl.
Divide the mixture evenly among four bowls. Serve warm or at room temperature.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or enjoy cold.
Start the rice first, then prep and roast the sweet potatoes while the rice cooks. Prepare the dressing and other ingredients while the potatoes are roasting.
- Massage the kale with a bit of the dressing to soften it before adding to the bowl
- For extra crunch, toast the pumpkin seeds in a dry skillet before adding them to the bowl
- Don't overcook the sweet potatoes; they should be tender but still hold their shape
For a protein boost, add grilled tofu or tempeh. For a different flavor profile, substitute quinoa for black rice and use roasted butternut squash instead of sweet potatoes.
Pair with a crisp white wine like Sauvignon Blanc or a light herbal tea such as peppermint or green tea.
Best in fall and winter when sweet potatoes and kale are in season, but can be enjoyed year-round.
This recipe contains mustard. It may contain traces of tree nuts and sesame from the processing of pumpkin seeds. Always check individual product labels for allergen information.
