Savory Quinoa and Kale Bowl

This Savory Quinoa and Kale Bowl is a hearty and nutritious dish that combines the wholesome flavors of quinoa, kale, and a zesty dressing. Packed with protein and fiber, it's perfect for a satisfying dinner that's both healthy and delicious.

Ingredients

• Quinoa - 1 cup
• Water - 2 cups
• Kale - 2 cups, chopped
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Cherry tomatoes - 1 cup, halved
• Lemon juice - 2 tablespoons
• Feta cheese - 50 grams, crumbled
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Red pepper flakes - 1/4 teaspoon (optional)

Steps

1. Rinse the quinoa under cold water in a fine mesh strainer.
2. In a medium saucepan, combine the rinsed quinoa and water. Bring to a boil over medium-high heat.
3. Once boiling, reduce the heat to low, cover, and simmer for 15 minutes or until the water is absorbed and the quinoa is fluffy.
4. While the quinoa is cooking, heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
5. Add the chopped kale to the skillet, cooking for 4-5 minutes until wilted, stirring occasionally.
6. Stir in the halved cherry tomatoes and cook for an additional 2-3 minutes until heated through.
7. Once the quinoa is done, fluff it with a fork and add it to the skillet with the kale and tomatoes. Mix well.
8. Remove from heat and drizzle the lemon juice over the mixture. Season with salt, black pepper, and red pepper flakes if using. Toss everything together.
9. Serve the quinoa and kale bowl topped with crumbled feta cheese.

Nutrition

• Calories: 400
• Protein: 15 g
• Carbs: 45 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 450 mg
• Cholesterol: 15 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• Rich in protein and fiber from quinoa, aiding in digestion and satiety.
• Loaded with vitamins A, C, and K from kale, supporting immune function and bone health.

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