NUTR 547 - Corinn Bryant and Ilana Fried

Sweet Potato, Rice and Bean Bowl

Prep time: 10 minutes Cook time: 15 minutes Total time: 25 minutes

Yield: 2 servings Cost per serving: $1.72
320 calories per serving

Try this quick, colorful and nutritious bowl for lunch or dinner this week! This recipe is a great
addition to your weeknight meal rotation that can easily be customized with different seasonings
or dressings that you love. Throw in other produce on hand or swap in your favorite. Various
protein sources like chicken or fish (canned, frozen or fresh) would be great to include as well!

Ingredients

1 cup of Instant brown rice

1 medium sweet potato, about 5 inches long (1.5
cups cubed)
2 stalks of Kale
½ cup canned (15.5 oz can) black beans
½ cup canned (15.5 oz can) chickpeas
2 teaspoons of olive oil
1 tablespoon dressing of your choice
Salt and pepper to taste

Directions

1. Chop sweet potato into ½ inch cubes on a

cutting board. Spray baking sheet with
cooking spray (ex. Pam). Spread out
sweet potatoes evenly on the baking sheet
and place in a 425 degree oven for 10
minutes.
2. While sweet potatoes are cooking, rinse
and drain 1 can of black beans and 1 can of garbanzo beans. Place in separate bowls.
3. Rinse kale and pat dry with a paper towel. Rip kale leaves off of the stem. Tear kale
leaves into small pieces, making roughly 1 cup of packed kale. Massage kale in a small
bowl with 1 teaspoon of olive oil for 20 seconds.
4. Place instant rice in the microwave and cook according to package instructions.
5. Assemble the bowl: place 1 cup of instant rice in your bowl. Add in ½ cup of your baked
sweet potatoes and ¼ cup of your rinsed black beans and ¼ cup of your rinsed
chickpeas. Place ½ packed cup of your kale. Drizzle on your dressing and enjoy!
Make it your own!

- Try adding an over-easy egg to make it a breakfast bowl

- Short on time? Cook your sweet potato in microwave for 5 minutes
- Use different kind of canned beans — pinto bean, navy beans
- Use white rice or quinoa
- For a grain free option, swap out rice for various vegetables or alternatives such as a
cauliflower rice if on-hand and available.

Nutrient Analysis
NUTR 547 - Corinn Bryant and Ilana Fried

Post-test modifications

After trying our recipe, we wouldn’t change much. Roasted onions would be a tasty addition and
could easily be cooked while roasting the sweet potatoes. The bowl is very versatile as you can
add a variety of dressings and spices to complement different types of cuisines. Also, when
massaging the kale we would use less olive oil, maybe ½ teaspoon, because the kale was
almost too saturated after we massaged it. We used a creamy dill dressing on the bowl, which
was delicious. It would be easy to use a salsa and add cheese to make more of a
southwestern-style bowl as well. To enhance the texture profile of the dish, adding something
crunchy, like roasted chickpeas, would elevate the flavor experience. You could also add a
different vegetable, like roasted broccoli.

Cost Analysis

1 sweet potato = $1
2 stalks of kale = $0.50
1 can of garbanzo beans = $0.99 - used ⅓ of the can
$0.99/3 = $0.33
1 can of black beans = $0.99 - used ⅓ of the can
$0.99/3 = $0.33
1 cup of instant brown rice = $1.29

Cost per recipe: $3.45

Cost per serving: $1.72
*kale and sweet potato were from the farmer's market and would be covered with double
up food bucks.