Southwestern Nourish Bowls (with meal prep option)
Yield: 1 serving (can meal prep enough for the week)
Brimming with colorful vegetables and plant-based protein, these nutrient-dense bowls are filling, adaptable and easy to prep for the week ahead.


  • 3 lightly packed cups finely chopped kale, tough stems removed
  • 1/3 cup diced sweet potato (peel if desired; 1/4-inch dice for best cooking)
  • 1/3 cup diced cauliflower (may use stem pieces)
  • 1/4 cup black beans (cooked or from can, rinsed and drained)
  • 2 tablespoons frozen corn (may use drained canned)
  • 1/3 your favorite salsa (I like a thick, chunky salsa)
  • 2 tablespoons shredded cheddar or Mexican blend cheese
  • Optional: chopped avocado or guacamole; toasted raw or salted pepitas; leftover chopped chicken; crumbled tortilla chips; warmed tortillas


  1. Place the kale in a quart-size microwaveable container.  Evenly distribute the sweet potato, cauliflower, black beans, and corn over top. At this point you may cover with a lid or plastic wrap (just make sure the container is air-tight) and refrigerate for up to 5 days.

    When ready to eat, remove the lid or plastic wrap, add the salsa, and stir to evenly distribute.  Drape a paper towel over the container (to prevent splatters), and microwave for approximately 3 to 3 1/2 minutes on high, stopping to stir after 2 and 3 minutes. The bowls are ready when the sweet potatoes are fork tender. Depending on microwave and precise size of the potato dice, you may need to adjust the cooking time slightly.

    Stir in the cheese and optional toppings as desired. Some may enjoy stuffing the veggie mix into a warmed tortilla or two.


As I’m measuring, I lightly round the measuring cups of sweet potato and cauliflower for what (in my opinion) is just the right balance of ingredients. After trying once, feel free to adjust the add-ins according to personal preference.

If you don’t care for one of the add-ins or would like to bulk them up even more, frozen, shelled edamame would be another complementary addition to these bowls.

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