Hearty Kale and Quinoa Bowl

Quinoa is such a versatile little seed. It is an excellent base for quick nutritious family meals and these hearty kale and quinoa bowls are proof.

Servings

4

Ready In:

2hrs 45min

Calories:

610

Method:

Stove Top 

Inroduction

About this Recipe

By: John Doe

Quinoa is such a versatile little seed. It is an excellent base for quick nutritious family meals and these hearty kale and quinoa bowls are proof. The great thing about this recipe is that it uses healthy, high quality yet affordable ingredients and those ingredients are allowed to shine because everything is simply seasoned with a little salt and black pepper. 

Ingredients

  • 1 cup dry quinoa
  • 2 cups reduced-sodium chicken or vegetable broth
  • 2 tbsp olive oil, divided
  • 1 bunch  kale, destemmed and roughly chopped
  • Kosher salt
  • Black pepper
  • 3 tbsp vegetable oil
  • 3 tbsp water
  • 1 ½ cups cherry tomatoes, halved
  • Juice of half a lemon
  • ¼ cup pumpkin seeds
  • Optional garnishes: sliced avocado, fresh parsley, grated parmesan cheese

With each bite, you’re greeted with the nutty flavor of quinoa followed by the earthy flavor of kale which is joined by sweet juicy bursts from the tomatoes and the addition of lemon juice brightens everything up. Once complete, each bowl is topped with pumpkin seeds for added texture and nutrients. These quinoa bowls are great on their own, but garnishes make them even better. Sliced avocado adds some good fat as well as creaminess, while fresh herbs bump up the aromatics and parmesan cheese lends a nutty-salty complexity to the recipe.

Step by Step Directions

Step 1

Rinse the quinoa under cold water to remove the bitter-tasting saponin from the exterior then drain.

Step 2

Place into a large saucepan with the chicken or vegetable broth.

Step 3

Bring to a boil, reduce to a simmer, cover and let simmer for 10 minutes.

Step 4

Meanwhile, heat one tablespoon of olive oil in a large skillet over medium heat.

Step 5

Add the kale along with a generous pinch of salt and black pepper. Sauté for 2 minutes.

Step 6

Add the water, toss again, cover the skillet and cook for 3-4 minutes.

Step 7

Uncover, stir, reduce the heat to low and let cook for 8 more minutes. Add more water if needed.

Step 8

Remove the quinoa from the heat and leave covered. Let the quinoa sit for 5 minutes.

Step 9

Drizzle the remaining oil over the quinoa and fluff with a fork then transfer to the skillet with the kale.

Step 10

Add the tomatoes, lemon juice, a generous pinch of salt and black pepper. Toss everything together then remove from the heat.

Step 11

Spoon into serving bowls, top each serving with pumpkin seeds and enjoy.

Nutrition

  • Calories 310 15% 15%
  • Total Fat 14g 22% 22%
  • Saturated Fat 2.1g 11% 11%
  • Trans Fat 0g 0% 0%
  • Cholesterol 0mg 0% 0%
  • Sodium 648mg 27% 27%
  • Total Carbohydrate 35g 12% 12%
  • Dietary Fiber 5g 21% 21%
  • Sugars 2g 4% 4%
  • Protein 12g 24% 24%
  • Vitamin A 43% 43%
  • Vitamin C 50% 50%
  • Calcium 7% 7%
  • Iron 19% 19%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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