Global
Quinoa & Veg Bowl
A nourishing Andean-inspired dish featuring quinoa, kale, and juicy garden tomatoes.
~10 mintotal~741 kcalper serving~28g protein~111g carbs~24g fat
Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 1.
Ingredients
- 1 cup quinoa (store-bought)
- 1–2 cups kale leaves
- 1–2 tomatoes
- 1 onion or green onion
- 1 tbsp olive oil
- Lemon or lime
- Optional: avocado, pumpkin seeds, roasted vegetables
Cooking Steps
Cook quinoa
Simmer rinsed quinoa in water until fluffy.
Sauté greens
Cook kale lightly with garlic or olive oil.
Assemble
Top quinoa with kale, tomato slices, and onion.
Dress
Add lemon juice, olive oil, salt, and pepper.
Optional toppings
Seeds, avocado, roasted squash, etc.
Optional Enhancements
- Spinach instead of kale
- Brown rice instead of quinoa
- Add protein: chickpeas, tofu, grilled chicken
- Creamy dressing: tahini or yogurt-lime
Plant & Growing Tips
Quinoa
- Thrives in poor soil, minimal water.
- Direct sow when frost danger passes.
- Full sun.
- Colors vary: red, white, black.
Kale
- Cool-season crop; plant spring or fall.
- Prefers moist, fertile soil.
- Frost improves flavor.
Tomatoes
- Full sun, deep watering, monthly compost.
Onions
- Start from sets; need loose soil.
Natural Pest Control
- Row covers protect kale from cabbage moths.
- Neem oil repels aphids.
- Marigolds improve soil health and deter nematodes.
Harvest
Quinoa
- Seed heads dry and brittle; rub between hands, and if seeds release easily, harvest.
- Rinse before cooking to remove natural bitterness (saponins).
Kale
- Harvest outer leaves first; avoid yellowing leaves.
Tomatoes
- Pick once red and slightly soft.
Storing & Freezing
Cooked quinoa stores 4–5 days refrigerated. Kale wilts quickly; add fresh if prepping ahead.
