Kale and Quinoa Bowl

Recipe Classifications

Cuisine:

Mediterranean (not Italian)

Meal:

Lunch, Dinner, Side Dish

Diet:

Gluten-Free, Nut-Free, Paleo, Whole30, Mediterranean Diet, Kid-Friendly, Soy-Free

Rainbow:

Green, Orange / Yellow, Red

Freezes well:

Yes

Prep Time  (total time):

Under 30 Minutes  (Under 30 Minutes)

This Kale and Quinoa Bowl will surely be a hit with the family. The savory and tangy garlic dressing goes perfectly with this salad. The quinoa is fluffy, crunchy, and has a slightly nutty flavor. Although kale has a strong and earthy taste, the bell peppers, chickpeas, avocado, and spices help balance it out. This meal can also be pre-prepared for the whole week, just toss it all in a bowl, add your dressing and you’re good to go. Plus, any leftover garlic sauce can be used as a dip for vegetable sticks too.

This bowl is packed with nutrient-dense ingredients. Kale is low in calories but is packed with vitamins, minerals, and antioxidants. Dark green leafy vegetables are a great source of calcium too. Yes, aside from getting calcium from milk or dairy products, you can also get them from your veggies. However, if you’re on anticoagulation medicines or blood thinners, be cautious when eating veggies such as kale which is rich in Vitamin K. It is generally safe to consume but it is better to consult with your doctor if you consistently consume it. 

Quinoa is also packed with a lot of nutrients. It’s a naturally gluten-free way to incorporate fiber into your diet. A cup of cooked quinoa can give approximately 8g of protein and 5g of fiber. Most proteins from plants are not considered complete because they do not contain all nine essential amino acids, but quinoa is a complete protein. Quinoa also contains kaempferol which has shown evidence of promoting the body’s antioxidant defense. 

Another additional source of protein and fiber comes from  chickpeas. It has a low glycemic index, meaning it will not spike up your blood sugar. Since chickpeas are high in fiber, it will help prevent overeating. This is because the fiber increases your feeling of fullness by delaying digestion

If you’re trying to cut out dairy from your diet or lactose-intolerant, you can try a vegan yogurt alternative or simply exclude it from your garlic sauce. Don’t worry, the sauce will still taste great without it. 

Kale and Quinoa Bowl

This is a quick and easy meal that is a hit with both the kids and parents. This is a perfect way to add those servings of vegetables to your day. The fluffy and crunchy quinoa pairs perfectly with the kale. Throw in some bell peppers, chickpeas, avocado, and spices to give some dimension. The garlic dressing can be paired to other salads too!
Prep Time 20 minutes
Cook Time 5 minutes
Servings 6
Calories 427kcal

Ingredients

Salad Bowl

  • 2 cup quinoa
  • 1/2 cup freshly boiled chickpeas cooled
  • 2 tablespoons olive oil divided
  • 1/2 teaspoon smoked paprika
  • 3/4 teaspoon salt divided
  • ½ teaspoon cumin
  • 2 bunch kale remove ribs and handrip into bite-sized pieces
  • 1 avocado sliced thinly
  • 2 medium-sized Red Bell Pepper thinly sliced

Garlic Sauce

  • ½ cup yogurt
  • 5 garlic cloves
  • ¼ cup olive oil
  • 1/2 teaspoon salt
  • ½ teaspoon pepper
  • 1 tablespoon lemon Juice

Instructions

  • You can follow the directions indicated in the packaging of your quinoa. Generally, to prepare the quinoa: First, place the quinoa in a fine mesh colander and place it under running water for a minute. Transfer the quinoa to a medium-sized pot and add 2 cups of water. Bring to a gentle boil and place a cover. After 30 seconds, reduce heat to a simmer and continue cooking for 15 minutes. Turn off heat and let it rest without taking off the cover. After 5 minutes, drain off any excess water and fluff the quinoa with a fork. Set it aside to cool.
  • Saute the bell peppers in 2 teaspoons of olive oil and set aside when tender.
  • Preheat the oven to 425 F and spread the chickpeas on a kitchen towel and gently pat them dry. Discard any loose skins from the outside of the chickpeas and toss in 1 1/4 tablespoon olive oil and ½ tsp salt. Spread on the baking sheet in one layer and roast for 20 minutes. Remove from the oven and immediately toss with 1/2 teaspoon paprika and cumin. Set aside.
  • Transfer the kale to a large mixing bowl. Sprinkle the chopped kale with ¼ salt and use your hands to scrunch up the leaves. The kale should become darker green in color and more fragrant.
  • Garlic Sauce: In a food processor add in the garlic cloves and pulse until it makes a paste. While the food processor is running, slowly add in the oil. Remember to do this as slowly as possible to emulsify the sauce. Add in the yogurt and the lemon juice. Add salt and pepper.
  • Arrange the bowls with kale and quinoa. Top it off with avocado slices, bell peppers, chickpeas, and garlic sauce.

Nutrition

Calories: 427kcal | Carbohydrates: 53g | Protein: 13g | Fat: 19g | Saturated Fat: 3g | Cholesterol: 1mg | Sodium: 509mg | Potassium: 807mg | Fiber: 8g | Sugar: 2g | Vitamin A: 3338IU | Vitamin C: 78mg | Calcium: 109mg | Iron: 4mg

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