Kale and Chick Pea Rice Bowl

Kale and Chick Pea Rice Bowl

These healthy rice salad bowls make an easy lunch time snack and are packed with good things. You can vary the ingredients according to what you have available! Gluten-free too.

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  • Serves4
  • Preparation Time20 mins
  • Cooking Time30 mins

Nutrition per serving

  • Energy315 Kcals
  • Protein10.1g
  • Carbohydrates32.2g
  • Sugars2.9g
  • Fat17g
  • Saturated Fat2.4g
  • Salt1.3g


For the salad

  • 100g mixed long grain and wild rice
  • 115g thin asparagus spears
  • ½ bunch of kale, about 175g
  • 400g can of cooked chick peas, drained and rinsed
  • 8 cherry tomatoes, quartered
  • 1 head of red chicory, thinly sliced

For the dressing


To make the salad, cook the rice in a pan of boiling water according to the packet instructions. Drain and set aside to cool.

Trim the ends of the asparagus spears if necessary and blanch in a pan of boiling water for 2 minutes. Drain and cool by running cold water through the strainer.

Cut away any tough stalks from the kale and chop the leaves into bite-size pieces.

Place the rice in a large serving bowl or divide between four individual bowls and add the asparagus, kale, chick peas, cherry tomatoes and chicory.

To make the dressing, whisk together the olive oil, lemon juice, ginger and Kikkoman Tamari Gluten-free soy sauce and pour over the salad. Toss all the ingredients and coat with the dressing. serve at once.

When deciding which vegetables to add to your rice bowls, choose a rainbow of different colours for maximum visual appeal.

Want to know how to cook rice perfectly? Check out our handy guide on how to cook rice

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