Healthy Quinoa and Kale Bowl Recipe
Looking for a quick, healthy, and flavorful meal that satisfies your hunger and your nutrition goals? Meet the Quinoa and Kale Bowl—a delicious, nutrient-packed option perfect for busy weeknights or a light lunch. This dish combines protein-rich quinoa, tender kale, and creamy avocado with the sweetness of roasted sweet potatoes, all brought together by a luscious tahini dressing. Whether you’re vegan, gluten-free, or simply craving a wholesome bowl of goodness, this quinoa recipe has you covered. Ready to dig in? Let’s get started!
Table of Contents
Nutrition Facts (per serving)
- Calories: ~400 kcal.
- Protein: ~10g.
- Carbohydrates: ~50g.
- Fats: ~18g.
- Fiber: ~8g.
This recipe supports alkaline diets with nutrient-packed, plant-based ingredients.
Quinoa is an excellent source of plant-based protein, fiber, and essential amino acids, making it a nutritious base for this recipe. Explore this detailed article on the health benefits of quinoa for more insights.
Recipe
Quinoa and Kale Bowl
Equipment
- Medium saucepan (1 for cooking quinoa)
- Steamer or microwave-safe bowl (for kale)
- baking sheet (for sweet potatoes)
- Cutting board and knife (for chopping ingredients)
- Mixing bowl
Ingredients
- 1 cup cooked quinoa
- 2 cups chopped kale steamed
- ½ cup roasted sweet potato cubes
- ¼ avocado sliced
- 2 tbsp tahini dressing store-bought or homemade
Instructions
Cook the Quinoa (if not pre-cooked):
- Rinse ½ cup of uncooked quinoa under cold water to remove bitterness.
- Cook in 1 cup of water or vegetable broth until fully absorbed, about 15 minutes. Let cool.
Prepare the Kale:
- Steam the chopped kale for 5 minutes or until tender but still vibrant green.
Roast the Sweet Potatoes (if not pre-cooked):
- Dice ½ a sweet potato into small cubes. Toss with olive oil, salt, and pepper.
- Roast at 400°F (200°C) for 20 minutes, flipping halfway.
Assemble the Bowl:
- In a large bowl, layer the cooked quinoa as the base. Add steamed kale, roasted sweet potato cubes, and sliced avocado.
Drizzle Dressing:
- Pour tahini dressing over the assembled bowl for a creamy finish. Adjust amount to taste.
Serve and Enjoy:
- Optionally garnish with sesame seeds, lemon zest, or chili flakes for extra flavor.
Notes
- Customizations: Add toppings like nuts, seeds, or chickpeas for extra protein and crunch.
- Dressing Alternatives: Swap tahini dressing for balsamic glaze, lemon-tahini mix, or a light olive oil vinaigrette.
- Make Ahead: Prepare all components in advance and store separately for an easy meal prep option.
Estimated Cost (U.S. Grocery Prices)
- Quinoa: $0.75 (1 cup cooked).
- Kale: $1.00 (2 cups chopped).
- Sweet Potato: $0.50 (½ cup roasted cubes).
- Avocado: $0.75 (¼ avocado).
- Tahini Dressing: $0.50 (2 tbsp).
- Total Cost: ~$3.50 per serving.
FAQ
Can I make this recipe ahead of time?
Yes, the Quinoa and Kale Bowl is great for meal prep. Cook and store the quinoa, steamed kale, and roasted sweet potatoes in separate airtight containers in the fridge for up to 3 days. Assemble the bowl and add the tahini dressing just before serving to keep it fresh.
What can I use instead of tahini dressing?
If tahini isn’t your preference, you can substitute it with other creamy dressings like a lemon-tahini mix, balsamic vinaigrette, or even a light avocado lime dressing for extra flavor.
Is this quinoa recipe gluten-free?
Yes, this recipe is naturally gluten-free as long as your tahini dressing and other ingredients are free from cross-contamination. Always check product labels to confirm.
Can I add protein to this dish?
Definitely! This bowl works well with additional proteins like chickpeas, tofu, grilled chicken, or a soft-boiled egg. These options will add variety and extra nutrients to the meal.
How can I make this recipe more kid-friendly?
To make it more appealing to kids, try:
Mashing the avocado into the quinoa for a creamy texture.
Using sweet potato fries instead of cubes.
Adding a sprinkle of shredded cheese or serving with a small side of ranch dressing.
Can I serve this dish warm or cold?
This recipe is versatile and tastes great both warm and cold. For a warm bowl, reheat the quinoa, kale, and sweet potatoes before assembling. For a cold option, chill all ingredients before combining.
How can I make the kale less bitter?
To reduce bitterness, massage the chopped kale with a pinch of salt and a drizzle of olive oil for about 1-2 minutes before steaming. This softens the leaves and enhances the flavor.
What’s the best way to roast sweet potatoes for this recipe?
Dice the sweet potatoes into small cubes, toss them with olive oil, salt, and pepper, and roast them in a preheated oven at 400°F (200°C) for 20 minutes, flipping halfway for even browning.
Quinoa and Kale Bowl Reviews
Delicious and healthy recipe
Love it!
Response from Dinner Ideas Hub
So glad you love it!
The best quinoa recipe I’ve tried so far! Thank you!
Yay! This recipe is one of our favorites too! ❤️