Kale and Sweet Potato Brown Rice Bowls



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These kale and sweet potato brown rice bowls are topped with a delicious savory peanut sauce and packed with 18 grams of protein and 20 grams of fiber per bowl! Vegan + perfect for meal prep.

I can’t believe that I forgot to post this little gem earlier in the week because it’s one of the best dinners I’ve made in a while.

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A white bowl containing kale, sweet potato, chickpeas, brown rice, and a creamy peanut sauce.

And it’s awesome because it’s one of those meals that comes together so quickly if you prep your ingredients ahead of time. The funny thing is that I wasn’t planning on creating a recipe. I simply got hungry while meal prepping last weekend, tossed a bunch of things I’d prepped in a bowl and this little meal was created.

As it turns out the brown rice bowl was absolutely delicious — I loved it so much I ended up having the same meal for lunch and dinner the next day. You never know what a night of meal prepping will bring to fruition.

Two white bowls containing kale, sweet potato, chickpeas, brown rice, and a creamy peanut sauce.

What Goes Into This Brown Rice Bowl

  • Brown rice: Make a big batch on the stove for the week or keep it simple and buy frozen brown rice. Whole Foods, Trader Joe’s and Kroger all see frozen options that cook up in less than 10 mins. You can use cauliflower rice if you’d like a grain-free option. I ended up using a brown rice and quinoa blend.
  • Chickpeas: Cook your own or use canned if you’re in a rush.  I cooked a big batch of chickpeas in my pressure cooker, which only took only 11 minutes.
  • Sweet potatoes: Chop 1 large sweet potato into 1/4 inch chunks, drizzle 1 teaspoon of oil and sprinkle with a little sea salt. Bake at 400° F for 30 minutes. This step can be done ahead of time. Check out my coconut oil roasted sweet potatoes if you want to make a larger batch of sweet potatoes  as part of your meal prep.
  • Kale: De-stem, wash and chop kale. Then steam in a steamer basket for 3-5 mins or until tender. You can also blanch or sauté the kale if you’d rather.
  • Peanut sauce: Simply put all the ingredients in a blender or food processor and blend. Then add as much water as necessary to make the consistency that you like. The recipe makes about 3/4 cup so you’ll have plenty to store in the fridge for later. (It tastes good on everything!)
A spoon drizzles peanut sauce into a bowl of chickpeas, kale, brown rice, and sweet potato.

What we LOVE about this brown rice bowl is that it is sooo easy and versatile. You could totally add or switch up ingredients and it would still taste lovely. Although, I must say that the blend of kale, chickpeas, sweet potatoes and peanut sauce is amazing and makes for a lovely, protein-packed plant-based meal!

More Bowl Meals to Try:

4.84 from 24 votes

Kale and Sweet Potato Brown Rice Bowls

These kale and sweet potato brown rice bowls are topped with a delicious savory peanut sauce and packed with 18 grams of protein and 20 grams of fiber per bowl! Vegan + perfect for meal prep.
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 2 bowls


  • 1 cup cooked brown rice, or quinoa
  • 2 cups steamed kale
  • ½ cup cooked chickpeas
  • 2 cups roasted sweet potato chunks

Creamy Peanut Sauce

  • ¼ cup peanut butter
  • 1 clove garlic, chopped
  • 2 teaspoons fresh ginger, chopped
  • 2 Tablespoons rice vinegar
  • 2 Tablespoons low sodium tamari or soy sauce
  • 2 Tablespoons maple syrup
  • a pinch of cayenne pepper, optional
  • water, to thin


  • Roast sweet potatoes if you haven’t already. Chop 1 large sweet potato into 1/4 inch chunks, drizzle 1 teaspoon of oil and sprinkle with a little sea salt. Bake at 400° F for 30 minutes. This step is best done ahead of time.
  • Cook brown rice according to package instructions while sweet potatoes are roasting.
  • Prepare kale by washing, de-stemming and chopping. Then steam in a steamer basket for 3-5 mins or until tender. You can blanch or sauté the kale if you’d rather.
  • Make peanut sauce by blending all the sauce ingredients in a blender until smooth. Add water to thin sauce and create desired consistency.
  • Once all ingredients are prepped, grab two bowls and evenly distribute brown rice, kale, chickpeas and sweet potato chunks between both.
  • Drizzle each with as much peanut sauce as you’d like. Serve warm or at room-temp.


  • Everything in this bowl can be made 2-3 days in advance. Just reheat the rice, kale and sweet potato chunks before serving. Toss with chickpeas and peanut sauce and enjoy.


Serving: 1bowl with 2 Tablespoons sauce | Calories: 603kcal | Carbohydrates: 111g | Protein: 18g | Fat: 10g | Fiber: 20g | Sugar: 23g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Lunch/Dinner
Cuisine: American
Keyword: brown rice bowl
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating


  1. I need to get on this kale train! I see it everywhere! Must mean it is pretty amazing…

  2. Love that peanut sauce, Britt…seriously going to make that tomorrow.
    Have a great Easter! xoxo Miss you and Love ya.

  3. This bowl looks incredible. I need to make more rice bowls, you’re right they are so easy and versatile.

  4. oh! i love kale & sweet potato! during thanksgiving i add steamed kale to smooshed sweet potatoes & lightly cooked cranberries. it’s sweet, savory & tart!
    can’t wait to try adding your recipe now!

  5. I’m pretty sure I’ve never met a brown rice/garbanzo bean combination I didn’t like! I love peanut sauces too – totally sweet and savory – this looks totally delicious! Thanks for posting the sauce recipe!

  6. WOW, made this recipe last week after keeping it up on the computer for about 3 weeks (should have made it when I first saw it!) . It is to die for and my families new fav!!!! Thx Thx Thx!!!

  7. Made this tonight for dinner and it was AMAZING!!! So delicious! I made it exactly as you but choose to garnish it with a small handful of peanuts. My fiance and I are vegan and I love seeing that you have many recipes we can use. You should really consider writing a cookbook, I would buy it just because this Kale & Sweet Potato Rice Bowl was so freaking good! YUM!!!

  8. Made this peanut sauce this afternoon! I used sun-nut butter instead and apple cider vinegar instead of rice vinegar. I also added in some chopped green onion. So delicious! I could put this (and intend to) on everything!

  9. Hello! I’m trying to convert over to a Macrobiotic diet, came across your website in my hours of googling what I can eat and not feel like life is over…… I just made the kale sweet potato & brown rice bowl! OMG….amazing!! I substituted Almond Butter instead of Peanut Butter…. Did I say I thought life was over?!? If food with this diet is this good, life has JUST begun!

    I will be sure to follow your blogs and test out many more of your recipes… thanks SO much!! Cheers to great health 🙂

  10. Thank you! This was really wonderful! My family is not always easy when it comes to dinner and this was a huge hit!! Definitely making this again and spreading the word… Thank you!!

  11. This is such an amazing looking recipe, but I totaled up the calories and there are approximately 1225 calories! The peanut sauce alone has 852 calories! I could easily eat half this recipe for a quick dinner (the whole thing if I’m really hungry) but I can’t do 425 calories of peanut sauce, much less 852! I really want to try it because the other ingredients are so healthy!!

    Can you think of some viable, low calorie peanut sauce substitutions that would make it just as tasty?

  12. I googled a recipe that I could use sweet potato and brown rice and I’m so glad I found this. Wow!! It’s still cooking, waiting for it to finish but..it has been so easy to make and I tasted the sauce and its so yummy!! People say I eat like a bird…and now I really do 🙂 Yum! Thanks for the great recipe. Can’t wait to put it all together and enjoy.

  13. Hi, I’m going to LOVE this! Do you peel the sweet potatoes when you make this, or skins on? Thanks! And thank you sooo much for thia recipe. Cannot wait to make!

  14. brown rice syrup has high levels of arsenic! be careful when using. other substitutes include maple syrup, honey, molasses, agave, etc.

  15. Yum! The sweet potatoes, kale, and chickpeas sound like they’d go great with the peanut sauce. I’ll definitely try this recipe next week.

  16. Thanks for the reminder about this recipe! I used to make it all the time but I haven’t in forever. I must fix that! It’s perfect for weekday lunches.

    1. Yay!! I loved making it this week as a reminder to myself. So glad you’re a big fan too. Thanks, Amanda!!

  17. I’ve been in need of real food since I’ve had my fair share of sweets, so this rice bowl is just what I’m looking for! Simple, filling yet flavorful!

  18. Love simple, surprising meals like this! I’m such a sucker for sweet potatoes AND peanut sauce — fab!

  19. I love hearty, feel good meals like this. This is such a beautiful seasonal dish and I am really digging that dressing 😀

  20. I was a little skeptical at first, but OMGOSH! So yummy! Even my two year old over it. So quick and easy! I am LOVING the 7 day clean eating so far and only on day one. Super pumped for tomorrow.

  21. Are the quantities in this peanut sauce recipe the same as in the original post? Every time I’ve made it before the peanut sauce was quite thick and fairly pale, and since the re-do of the post, it’s quite runny and dark. My brain is telling me it used to be 3/4 cup of peanut butter. Yes/No?

      1. Aha! It was tasty this way too, just looked quite different than what I had made the other thirteen thousand (approximately) times. 🙂

  22. All of the ingredients compliment each other and the peanut sauce elevates the dish. The sauce is so good, I plan on using it on other bowls/salads. This is a hearty, filling bowl and easy to make.

  23. This recipe is unreal. SUPER tasty and easy to prepare. Definitely going to be a staple in our house from now on!!!

  24. 5 stars
    The peanut sauce is phenomenal! I didn’t think something this easy could be so extraordinary! Thank you!

    1. So glad you love this sauce, Michelle! It’s definitely my favorite sauce of all-time. 🙂 Thanks for coming back to leave a comment + star rating. I so appreciate it. <3

  25. 5 stars
    AHH OMG!! I love!!! I made the sauce without ginger because I didnt have any on hand. I also didn’t have kale and chickpeas but tomatoes and i mashed some canned kidney beans and everything came out incredible still! I almost couldn’t stop eating everything haha! The sauce is also perfect and It is definitely my new fresh sauce addiction. Thanks so much for this recipe Brit!!<3333

    1. Ahh this makes me so happy to hear!! I’m so glad you enjoyed this recipe, Giselle. Thanks for trying it and for coming back to leave a comment and star rating. It means the world to me. <3

  26. 5 stars
    I made this with quinoa instead of rice and it was really good. When I tasted the sauce, it didn’t taste that sweet so I was worried this recipe wouldn’t taste good but magically everything came together. My husband loved it too! Not much luck with my 3yo tho. I’ll definitely make this again!

    1. Ahh yay!! So glad this dish was a hit with you and your husband! I so appreciate you making my recipe and coming back to leave a comment + star rating, Rachel. 🙂

  27. 4 stars
    I loved this Kale and Sweet Potato Bowl. I used Forbidden rice instead of brown and is was delish!!! One question though..can you substitute something else in place of the soy sauce? I lessened the amount and added more peanut butter but it was still overpowering.

  28. 5 stars
    This was so easy to make and very tasty, even my husband who doesn’t “love eating meatless meals” enjoyed it. I roasted the chickpeas and served with cauliflower/jasmine rice. Will definitely be making again, thanks for the recipe!

  29. I have never made a comment on a recipe post before but I had to drop a note to say this is one of my all time favorite things I’ve ever made! I made this on a recommendation from my sister and ate it for dinner the first night, lunch the second day and dinner the second day – I just couldn’t get enough!! I have never done that! This was amazing and so healthy. I loved the pinch of cayenne and I added some roasted carrots and beets to it too. SO good!! Thank you for a filling and delicious vegan meal!

    1. Oh yay!! This makes me so happy to hear, Shey. I’m so glad you loved this recipe. Thanks so much for making it and for the review. It means the world to me. 🙂

  30. 5 stars
    Finally made this! My daughter and I LOVED it! I sent her to work with one and she just texted me how delicious it was 🙂 I didn’t have sweet potatoes but had a whole butternut squash so I used that instead. The dressing is AMAZING! Thank you Brittany!

    1. Yay!! So glad this recipe was a hit, Catherine! Thanks for making it and for the review. I so appreciate it. 🙂

  31. 5 stars
    I really loved this dish. A LOT. So much so that I sent it to my sister and she really loved it. I just wanted to make one note that this dish is marked “Gluten Free” however, a lot of soy sauces are not gluten free, so if you are needing this to be gluten free, you need to make sure to get gluten free soy sauce.

    1. Hi Melissa – I am so excited to hear that you are loving this recipe. Yes, I always choose gluten free soy sauces. Thank you for mentioning that. I appreciate your review + star rating, it means so much!

  32. 5 stars
    SO good. I added fresh and roasted red peppers and avocado which were great additions. Thank you!

    1. YUM! I am so excited to hear that you are loving this recipe, Rain. Thank you for your review & star rating, I really appreciate it!

  33. 5 stars
    I did not have brown rice and I did not have quinoa but I did have wild rice, so I said what the heck, how bad could it be. NOT BAD AT ALL. Me likee. I did not put enough Kale in. I think it was supposed to be 2 cups steamed. I measure 2 cups fresh and THEN steamed. WRONG. Next time I know better. This is the first recipe I have tried, but I have saved a bunch more to try. I think I am going to be a fan. Thank You!!

    1. This is great, Chris. I am so glad you’re enjoying this recipe and it turned out great for you with the wild rice. Thank you for sharing your review & star rating, it means so much to me!