Nourishing Kale and Quinoa Bowl
A healthy, vibrant, and satisfying bowl featuring tender massaged kale, fluffy quinoa, and a medley of fresh vegetables, all drizzled with a zesty lemon-tahini dressing. Perfect for a light lunch or dinner for two.
Cook the quinoa
Rinse **1/2 cup quinoa** thoroughly under cold water. Combine the rinsed quinoa with **1 cup of water** (or vegetable broth for more flavor) in a small pot. Bring it to a boil, then lower the heat to low, cover the pot, and let it simmer for **15 minutes**, or until all the water is soaked up and the quinoa is fluffy. Let it sit, covered, for **5 more minutes**, then use a fork to fluff it up. Set it aside to cool a little.
💡 Pro Tips:
- •Rinsing quinoa helps remove any bitterness.
- •Using broth instead of water can add a savory depth to the quinoa.
Prepare and massage the kale
Wash the **kale leaves** well. Remove the tough stems and chop the leaves into bite-sized pieces. Put the chopped kale in a large bowl. Drizzle it with **1/2 tablespoon of olive oil** (from the dressing ingredients) and a small pinch of salt. Use your hands to massage the kale for **2-3 minutes** until it softens and turns a brighter green. This massaging step makes the kale more tender and easier to digest.
💡 Pro Tips:
- •Massaging kale is very important for making it tender and improving its taste.
- •Don't massage it for too long, just until it feels tender.
Prepare other vegetables
While the quinoa is cooking and you're massaging the kale, dice the **cucumber**, halve the **cherry tomatoes**, and dice the **avocado**. Rinse and drain the **chickpeas**.
💡 Pro Tips:
- •Cutting vegetables into similar sizes makes the bowl look nice and each bite consistent.
- •Having all your ingredients ready makes assembly quick and easy.
Make the lemon-tahini dressing
In a small bowl, whisk together the **tahini**, **fresh lemon juice**, **olive oil**, **water**, **minced garlic** (if you're using it), **maple syrup** (if you're using it), **salt**, and **black pepper**. Whisk until the dressing is smooth and creamy. Add more water, **1 teaspoon at a time**, until the dressing is easy to pour and reaches your preferred consistency.
💡 Pro Tips:
- •Tahini can become thick at first; just keep whisking and slowly add water.
- •Taste the dressing and adjust the seasoning to your liking.
Assemble the bowls
Divide the **massaged kale** between two serving bowls. Top each bowl with an equal amount of cooked **quinoa**, **chickpeas**, diced **cucumber**, halved **cherry tomatoes**, and diced **avocado**. Drizzle generously with the **lemon-tahini dressing**. If you like, sprinkle with **toasted pumpkin seeds** or **slivered almonds** for some extra crunch.
💡 Pro Tips:
- •Arrange the ingredients nicely for a visually appealing bowl.
- •You can prepare most parts of this bowl ahead of time for quick assembly later.
Serve
Serve the bowl immediately. You can also prepare this dish a few hours in advance and store it in the refrigerator, but it's best to add the avocado just before serving to stop it from turning brown.
💡 Pro Tips:
- •This bowl is great for meal prep; just store the dressing separately and combine everything when you're ready to eat.
- •Feel free to add other roasted vegetables like sweet potato or bell peppers if you like.
- Small saucepan (for quinoa)
- Large mixing bowl (for kale)
- Small bowl (for dressing)
- Whisk
- Knife and cutting board
- Measuring cups
- Measuring spoons
- 💡To make this meal more filling, you can add grilled chicken, salmon, or a fried egg.
- 💡Change up the vegetables based on what's in season and what you prefer; roasted root vegetables or grilled corn would also be tasty.
- 💡Leftover ingredients can be stored separately and put together for quick meals throughout the week.
- 💡For a different flavor, try a balsamic vinaigrette or a peanut dressing instead of tahini.
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