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, cucumber, and spices to give some dimension. The garlic dressing can be paired to other salads too!

Course Dinner, Lunch, Main Course, Salad

Cuisine Mediterranean

Prep Time 20 minutes

Cook Time 5 minutes

Total Time 25 minutes

Servings

Calories 392kcal

Ingredients

Salad Bowl

2 cup quinoa
2 red bell pepper thinly sliced
1/2 cup freshly boiled chickpeas cooled
1 tbsp olive oil
1 teaspoon unrefined salt divided
1/2 teaspoon fresh hot pepper thinly sliced
½ teaspoon cumin
2 bunch kale remove ribs and handrip into bite-sized pieces
1/2 cucumber diced

Garlic Sauce

1/4 cup cream from grass-fed cow
5 garlic cloves
1 1/2 tablespoon olive oil
1/4 teaspoon salt
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 1/2 tbsp of extra virgin 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 1/2 tablespoon extra virgin 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 hot peppers and cumin. Set aside.
Transfer the kale to a large mixing bowl. Sprinkle the chopped kale with 1/2 tsp 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 cucumber slices, bell peppers, chickpeas, and garlic sauce.

Notes

For Low Histamine Meal Plan, modify:

remove the fresh hot pepper
remove the cream for the garlic sauce, olive oil mixed with garlic and vinegar will also be flavorful
replace lemon juice with apple cider vinegar

Nutrition