Comment faire un bol de bien-être végétarien riche en nutriments avec du chou kale et du quinoa

Résumé Simple

This Vegetarian Wellness Bowl with Kale is a nourishing and vibrant dish packed with plant-based goodness. It combines nutrient-dense kale with a variety of colorful vegetables, protein-rich quinoa, and a zesty tahini dressing for a satisfying and healthful meal.

Détails de la Recette

• Prep Time: 15 minutes
• Cook Time: 15 minutes (for quinoa)
• Total Time: 30 minutes
• Servings: 1 large bowl or 2 smaller bowls
• Difficulty: Beginner

Ingrédients

• 2 cups chopped kale, stems removed
• 1 cup cooked quinoa
• 1/2 cup roasted chickpeas
• 1/2 cup cherry tomatoes, halved
• 1/4 cup grated carrot
• 1/4 cup diced cucumber
• 1/4 avocado, sliced
• 2 tablespoons pumpkin seeds
• 2 tablespoons dried cranberries

For the tahini dressing:

• 2 tablespoons tahini
• 1 tablespoon lemon juice
• 1 tablespoon olive oil
• 1 teaspoon maple syrup
• 1 small garlic clove, minced
• Salt and pepper to taste
• Water to thin (if needed)

Instructions

1. Start by preparing the quinoa according to package instructions. Set aside to cool.

2. While the quinoa is cooking, wash and chop the kale, removing the tough stems. Massage the kale with a little olive oil and a pinch of salt for about 1 minute to soften it.

3. Prepare the tahini dressing by whisking together tahini, lemon juice, olive oil, maple syrup, minced garlic, salt, and pepper in a small bowl. If the dressing is too thick, add water 1 teaspoon at a time until you reach your desired consistency.

4. In a large bowl, combine the massaged kale and cooked quinoa.

5. Top the kale and quinoa base with roasted chickpeas, cherry tomatoes, grated carrot, diced cucumber, and sliced avocado.

6. Sprinkle pumpkin seeds and dried cranberries over the bowl for added crunch and sweetness.

7. Drizzle the tahini dressing over the top of the bowl.

8. Gently toss all ingredients together just before serving to ensure even distribution of the dressing and toppings.

Notes du Chef

• To save time, cook the quinoa and roast the chickpeas in advance. Store in the refrigerator for quick assembly.
• Customize this bowl with your favorite vegetables or what's in season. Bell peppers, roasted sweet potato, or steamed broccoli would all be great additions.
• For added protein, consider adding grilled tofu or tempeh.
• The kale can be substituted with spinach or mixed greens if preferred.
• Leftover components can be stored separately in the refrigerator for up to 3 days. Assemble just before eating for the freshest taste and texture.

Informations Nutritionnelles

This Vegetarian Wellness Bowl is a nutritional powerhouse, providing approximately 450-500 calories per serving. It's rich in fiber from the kale and quinoa, which aids in digestion and promotes feelings of fullness. The bowl is high in plant-based protein from the quinoa and chickpeas, essential for muscle repair and growth. It's also packed with vitamins A, C, and K from the kale and other vegetables, as well as healthy fats from the avocado and tahini dressing. The dish is naturally gluten-free and vegan, making it suitable for various dietary needs.

Suggestions de Service

• Serve this wellness bowl as a hearty lunch or light dinner.
• For a complete meal, pair it with a cup of warm vegetable soup or a small side salad.
• Enjoy with a glass of unsweetened iced green tea for an antioxidant boost.
• For presentation, serve in a wide, shallow bowl to showcase all the colorful ingredients.
• This bowl is perfect for meal prep – prepare all components in advance and assemble fresh portions throughout the week.