Fresh and zesty green quinoa bowl with avocado
Savor a fresh and zesty meal with this Green Quinoa Bowl, featuring fluffy quinoa, crunchy kale, creamy avocado, and a tangy lemon-basil dressing. Perfect for a healthy lunch or light dinner!
- 22 Apr 2024
- Cook time 15 min
- Prep time 5 min
- 4 Servings
- 10 Ingredients
This fresh and zesty green quinoa bowl is a flavorful, nutrient-packed meal that's perfect for a light lunch or dinner. Combining the protein-rich quinoa with the nutritious kale, creamy avocado, and a hint of lemon, this recipe is both delicious and easy to prepare. The addition of yeast and basil brings out deeper flavors, while the seaweed adds a unique, savory touch.
Ingredients:
Instructions:
- Start by rinsing the quinoa under cold water using a fine-mesh strainer. This helps remove the natural coating, called saponin, which can make it taste bitter or soapy.
- In a medium saucepan, combine the rinsed quinoa with 2 cups of water.
- Bring to a boil over medium-high heat.
- Once boiling, reduce the heat to low, cover, and let it simmer for about 15 minutes, or until the water is fully absorbed and the quinoa is tender.
- Remove from heat and let it sit, covered, for an additional 5 minutes.
- Fluff the quinoa with a fork and set it aside to cool slightly.
- While the quinoa is cooking, wash and chop the kale into bite-sized pieces.
- Blanch the kale by boiling it in water for 1-2 minutes until it turns a vibrant green, then immediately transfer it to a bowl of ice water to stop the cooking process.
- Drain the kale and set it aside.
- In a large mixing bowl, add the cooked quinoa, blanched kale, and lemon juice.
- Sprinkle in the nutritional yeast, chopped basil, and torn seaweed pieces.
- Season with a dash of salt and black pepper, to taste.
- Cut the avocado in half, remove the pit, and dice the flesh into bite-sized cubes.
- Gently fold the diced avocado into the quinoa mixture.
- Taste and adjust seasoning if necessary.
- Serve the fresh and zesty green quinoa bowl immediately, or refrigerate for a chilled option.
Tips:
- Rinse the quinoa thoroughly before cooking to remove its natural saponin coating, which can make it taste bitter.
- For added flavor, consider cooking the quinoa in vegetable broth instead of water.
- Massage the kale with a little bit of lemon juice and salt before adding it to the bowl to make it more tender.
- Use a ripe avocado for the best creamy texture.
- If you don't have fresh basil, you can substitute with dried basil, but reduce the quantity as dried herbs are more potent.
- To enhance the seaweed’s flavor, you can toast it lightly before crumbling it into the dish.
In just a few simple steps, you can create a nutritious and vibrant green quinoa bowl that’s bursting with fresh flavors. Perfect for a quick yet wholesome meal, this recipe offers all the benefits of plant-based ingredients while satisfying your taste buds. Enjoy it as a standalone dish or as a side to your favorite protein.
| Nutrition Facts | |
|---|---|
| Serving Size | 240 grams |
| Energy | |
| Calories 150kcal | 6% |
| Protein | |
| Protein 4.15g | 3% |
| Carbohydrates | |
| Carbohydrates 16g | 4% |
| Fiber 6g | 15% |
| Sugar 0.99g | 1% |
| Fat | |
| Fat 9g | 10% |
| Saturated 1.22g | 4% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 45ug | 5% |
| Choline 18mg | 3% |
| Vitamin B1 0.29mg | 24% |
| Vitamin B2 0.24mg | 19% |
| Vitamin B3 1.97mg | 12% |
| Vitamin B6 0.24mg | 14% |
| Vitamin B9 110ug | 28% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 24mg | 26% |
| Vitamin E 1.44mg | 10% |
| Vitamin K 80ug | 68% |
| Minerals | |
| Calcium, Ca 70mg | 6% |
| Copper, Cu 0.21mg | 0% |
| Iron, Fe 1.29mg | 12% |
| Magnesium, Mg 55mg | 13% |
| Phosphorus, P 110mg | 9% |
| Potassium, K 400mg | 12% |
| Selenium, Se 1.70ug | 3% |
| Sodium, Na 60mg | 4% |
| Zinc, Zn 1.01mg | 9% |
| Water | |
| Water 210g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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