Veggie Rice With Kale Sauce

Veggie Rice With Kale Sauce

veggie rice with kale sauceBy Dr Joe

It’s 7pm where you live. It is summer, you peek out the window, and it’s still sunny out there. Lovely!

In the spirit of the summer evening you feel a dinner of white rice is a good fit for this awesome weather. However, you keep reading that white rice is too processed and not very good for your metabolic health.

You hear that brown rice is better but you hate brown rice. Okay, ‘hate’ is a strong word. The word you are looking for is ‘dislike’. You want to stick with your preference – white rice.

So how can you eat your white rice without hurting your metabolic tranquility?

Enter the veggie rice with kale sauce.

Have your rice and eat it. No qualms with veggie rice with kale sauce.

Having vegetables with your white rice is a clever way to retain your white rice preference. Kale is a great leafy green vegetable to complement your white rice.

What do you need to make the veggie rice with kale sauce?


White rice X 1 cup
Red Onion X 1
Kale X 200 gm
Tomato puree X 2 tubes
Garlic X 2 cloves
Bell pepper X 2
Celery X 2 sticks
Curry powder X 3 tbs
Coriander powder X 2 tbs
Thyme X 2 tbs
Cinnamon X 3 tbs
Chilli pepper X 1
Canned tuna x 1 can
Cooking oil X 5 tbs
Salt to taste
Red wine vinegar (optional)

kale sauce ingredients


veggie rice ingredients


kale sauce

How to make the veggie rice with Kale sauce

>> Slice up your red onion, bell pepper (sweet pepper), garlic, celery, kale vegetables and chilli pepper.

>> Cook your white rice as usual and set aside.

>> In a wok or skillet, pour in the cooking oil and heat it up.

>> Add the red onions and garlic and stir fry until onions are tender.

>> Turn down the heat and Squeeze the tomato purees into the red onion/garlic mixture. Stir together.

>> The tomato puree is a thick paste, so it requires fluid to solubilise it. Add red wine vinegar (optional) and some water. If you are not using red wine vinegar, use water all the way. Add water a little at a time, stirring the paste to see it bubbling as it cooks. You may keep adding water if the tomato puree appears to be drying up and not bubbling to the surface. Let cook for about 5 minutes.

>> Now add the celery, chilli pepper and bell peppers. Stir together. Let cook for 3 minutes.

>> Add the seasoning agents – curry powder, thyme, cinnamon, coriander powder, salt and the canned tuna. Stir together.

You may use any other fish instead of tuna – smoked salmon, smoked mackerel or even tofu if you want the pure vegan option. You don’t have to use tuna.

>> Allow to cook for about 4 minutes.

>> Now add the kale vegetables and stir together. Allow to cook for a further 4 minutes. Turn off heat.

That’s it. Your veggie rice with kale sauce is ready.

Now serve with your cooked white rice and enjoy.

How about the veggie rice with kale sauce blood sugar integrity? I got a blood glucose reading of 6.5 mmol/l (117 mg/dl). Told you, you could have your white rice and eat it.

Suggested further reading:
How Can a Dr Heirick’s 2-Minute Ritual Get Rid of Belly Fat?