Mediterranean (not Italian)
Gluten-Free, Nut-Free, Vegan, Vegetarian, Paleo, Whole30, Mediterranean Diet, Kid-Friendly, Anti-Inflammatory Diet, Soy-Free
Green, Orange / Yellow, Red
Under 30 Minutes (Under 30 Minutes)
This Kale and Quinoa Bowl recipe 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, 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.
The Kale and Quinoa 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.
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