Heart-Healthy Hearty Grain Bowl
Packed with wholesome ingredients and vibrant flavors, the Heart-Healthy Hearty Grain Bowl is your go-to recipe for a nutritious, satisfying meal. Featuring fluffy quinoa cooked in vegetable broth as the base, this bowl is topped with crisp kale, juicy cherry tomatoes, creamy avocado, and a refreshing mix of cucumber and red onion. A light, zesty dressing made with extra virgin olive oil, lemon juice, and garlic powder ties everything together, while the crunch of almonds and the nutrient boost of chia seeds complete this powerhouse dish. With just 20 minutes of prep and cook time, this versatile grain bowl is perfect for a quick lunch, a balanced dinner, or even meal prep. Each bite is packed with plant-based protein, heart-healthy fats, and fiber to keep you fueled throughout the day. Vegan, gluten-free, and utterly delicious, this recipe proves healthy eating can be both satisfying and flavorful!
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Recipe Information
Ingredients
- 1 cup quinoa
- 2 cups vegetable broth
- 2 cups kale
- 1 cup cherry tomatoes
- 1 medium cucumber
- 1 medium avocado
- 0.25 cup red onion
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 0.5 teaspoon garlic powder
- 0.5 teaspoon ground black pepper
- 1 tablespoon low-sodium soy sauce
- 0.25 cup almonds
- 2 tablespoons chia seeds
Instructions
Rinse 1 cup of quinoa under cold water using a fine mesh sieve.
In a medium saucepan, combine the quinoa and 2 cups of vegetable broth. Bring to a boil over medium-high heat.
Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes or until the broth is absorbed. Fluff with a fork and set aside.
While the quinoa is cooking, wash and chop 2 cups of kale, 1 medium cucumber, and halve 1 cup of cherry tomatoes.
Dice 1 medium avocado and finely chop 0.25 cup of red onion.
In a large mixing bowl, combine the cooked quinoa, kale, cherry tomatoes, cucumber, avocado, and red onion.
In a small bowl, whisk together 2 tablespoons of extra virgin olive oil, 2 tablespoons of lemon juice, 0.5 teaspoon of garlic powder, 0.5 teaspoon of ground black pepper, and 1 tablespoon of low-sodium soy sauce.
Pour the dressing over the quinoa mixture and toss well to combine all ingredients evenly.
Chop 0.25 cup of almonds and sprinkle them, along with 2 tablespoons of chia seeds, over the grain bowl.
Serve immediately, or refrigerate for 30 minutes to allow flavors to meld. Enjoy your heart-healthy grain bowl as a robust, nutrient-packed meal.
Nutrition Facts
Calories |
1658 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.3 g | 117% | |
| Saturated Fat | 10.1 g | 50% | |
| Polyunsaturated Fat | 9.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2861 mg | 124% | |
| Total Carbohydrate | 171.5 g | 62% | |
| Dietary Fiber | 33.4 g | 119% | |
| Total Sugars | 19.6 g | ||
| Protein | 52.4 g | 105% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 521 mg | 40% | |
| Iron | 13.7 mg | 76% | |
| Potassium | 2718 mg | 58% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
