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Why You'll Love This meal prep friendly onepot quinoa and kale winter vegetable bowl
- Easy to Make: This recipe is a one-pot wonder, making it easy to prepare and clean up.
- Customizable: Feel free to swap out vegetables and spices to suit your taste preferences.
- Nutritious: Quinoa and kale are packed with protein, fiber, and vitamins, making this dish a healthy option.
- Meal Prep Friendly: This recipe is perfect for meal prep, as it can be made in advance and reheated throughout the week.
- Flavorful: The combination of quinoa, kale, and winter vegetables creates a delicious and savory flavor profile.
- Budget-Friendly: This recipe uses affordable ingredients, making it a budget-friendly option for families and individuals.
- Gluten-Free: This recipe is gluten-free, making it a great option for those with dietary restrictions.
- Versatile: This recipe can be served as a main dish, side dish, or even as a breakfast bowl.
Ingredient Breakdown
The key ingredients in this recipe are quinoa, kale, winter vegetables (such as carrots, Brussels sprouts, and sweet potatoes), and a blend of aromatic spices. Quinoa is a complete protein, meaning it contains all nine essential amino acids, making it an excellent source of plant-based protein. Kale is packed with vitamins A, C, and K, as well as fiber and antioxidants. The winter vegetables add natural sweetness and texture to the dish, while the spices provide a warm and comforting flavor. When selecting these ingredients, choose fresh and organic options whenever possible. For quinoa, look for a high-quality brand that is free of additives and preservatives. For kale, choose curly or lacinato (also known as dinosaur kale) for the best flavor and texture. Winter vegetables can be swapped out based on personal preference and seasonal availability.
How to Make meal prep friendly onepot quinoa and kale winter vegetable bowl
Rinse 1 cup of quinoa in a fine-mesh strainer and drain well. In a medium bowl, soak the quinoa in water for at least 30 minutes. Drain and set aside.
In a large pot or Dutch oven, heat 2 tablespoons of olive oil over medium heat. Add 1 onion, diced, and cook until translucent, about 5 minutes. Add 2 cloves of minced garlic and cook for an additional 1-2 minutes, until fragrant.
Add 2 cups of mixed winter vegetables (such as carrots, Brussels sprouts, and sweet potatoes) to the pot. Cook for 5-7 minutes, until the vegetables are tender and lightly browned.
Add the soaked and drained quinoa to the pot, along with 2 cups of vegetable broth and 1 cup of water. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, until the quinoa is tender and the liquid has been absorbed.
Stir in 2 cups of chopped kale and 1 teaspoon of dried thyme. Cook for an additional 2-3 minutes, until the kale is wilted and the flavors have melded together.
Season the quinoa and kale mixture with salt and pepper to taste. Serve hot, garnished with chopped fresh herbs and a dollop of your favorite sauce or topping.
Tips for Perfect Results
Choose fresh and organic ingredients whenever possible to ensure the best flavor and texture.
Cook the quinoa until it's tender and the liquid has been absorbed, but avoid overcooking, as it can become mushy and unappetizing.
Sauteing aromatics like onions and garlic adds depth and complexity to the dish, so don't skip this step.
Feel free to swap out vegetables and spices to suit your taste preferences and dietary needs.
Choose a large pot or Dutch oven with a heavy bottom to distribute heat evenly and prevent scorching.
Let the quinoa and kale mixture rest for 5-10 minutes before serving to allow the flavors to meld together and the quinoa to absorb any remaining liquid.
Try adding different spices and herbs to the dish to give it a unique flavor profile and aroma.
Make a large batch of the quinoa and kale mixture on the weekend and portion it out for the week, adding different toppings and sauces each day for a quick and easy meal.
Common Mistakes to Avoid
- Overcooking the Quinoa: What goes wrong: Overcooking the quinoa can make it mushy and unappetizing. Fix: Cook the quinoa until it's tender and the liquid has been absorbed, but avoid overcooking.
- Not Sautéing Aromatics: What goes wrong: Not sautéing aromatics like onions and garlic can result in a lack of depth and complexity in the dish. Fix: Saute aromatics like onions and garlic to add depth and complexity to the dish.
- Not Using Fresh Ingredients: What goes wrong: Using old or low-quality ingredients can result in a lackluster dish. Fix: Choose fresh and high-quality ingredients to ensure the best flavor and texture.
- Not Letting it Rest: What goes wrong: Not letting the quinoa and kale mixture rest can result in a dish that's not fully melded together. Fix: Let the quinoa and kale mixture rest for 5-10 minutes before serving to allow the flavors to meld together.
Variations & Substitutions
Replace the honey with maple syrup and use a vegan-friendly broth to make the dish vegan-friendly.
This recipe is already gluten-free, but be sure to choose a gluten-free broth to ensure that the dish remains gluten-free.
Add diced jalapenos or red pepper flakes to the dish for an extra kick of heat.
Add feta cheese, Kalamata olives, and artichoke hearts to the dish for a Mediterranean twist.
Add curry powder, cumin, and coriander to the dish for an Indian-inspired flavor profile.
Add diced tomatoes, black beans, and avocado to the dish for a Mexican-inspired twist.
Storage & Make-Ahead
Store the quinoa and kale mixture at room temperature for up to 2 hours. After 2 hours, refrigerate or freeze the mixture to prevent bacterial growth.
Store the quinoa and kale mixture in an airtight container in the refrigerator for up to 5 days. Reheat the mixture in the microwave or on the stovetop until warmed through.
Store the quinoa and kale mixture in an airtight container or freezer bag in the freezer for up to 3 months. Reheat the mixture in the microwave or on the stovetop until warmed through.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this recipe gluten-free?
Yes! This recipe is naturally gluten-free, making it a great option for those with gluten intolerance or sensitivity.
Can I customize the recipe to my taste?
Absolutely! Feel free to swap out vegetables and spices to suit your taste preferences. You can also add your favorite protein sources, such as chicken or tofu, to make the dish more substantial.
How do I reheat the quinoa and kale mixture?
You can reheat the quinoa and kale mixture in the microwave or on the stovetop. Add a splash of water or broth to the mixture if it's become dry, and stir until warmed through.
Can I freeze the quinoa and kale mixture?
Yes! You can freeze the quinoa and kale mixture in an airtight container or freezer bag for up to 3 months. Reheat the mixture in the microwave or on the stovetop until warmed through.
Is this recipe suitable for meal prep?
Yes! This recipe is perfect for meal prep, as it can be made in advance and reheated throughout the week. Simply portion out the quinoa and kale mixture into individual containers and add your favorite toppings or sauces.
Can I make this recipe in a slow cooker?
Yes! You can make this recipe in a slow cooker. Simply sauté the aromatics and cook the quinoa and kale mixture in the slow cooker on low for 2-3 hours or on high for 1-2 hours.
Is this recipe vegan-friendly?
Yes! This recipe is vegan-friendly, as it doesn't contain any animal products. However, be sure to choose a vegan-friendly broth and omit any honey or other animal-derived ingredients.
meal prep friendly onepot quinoa and kale winter vegetable bowl
Ingredients
- 1 cup quinoa, rinsed and drained
- 2 cups water or vegetable broth
- 1 tablespoon olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 cups chopped kale, stems removed
- 1 large carrot, peeled and grated
- 1 large sweet potato, peeled and diced
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- Salt and pepper to taste
Instructions
- Rinse the quinoa. In a fine-mesh strainer, rinse the quinoa under cold water, stirring occasionally, until the water runs clear. Drain well.
- Heat the oil in a large pot. In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and cook, stirring occasionally, until softened, about 5 minutes.
- Add the garlic and cook. Add the minced garlic and cook, stirring constantly, for 1-2 minutes, until fragrant.
- Add the quinoa and water. Add the rinsed quinoa and water or broth to the pot. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, until the quinoa is tender and the water has been absorbed.
- Add the kale and cook. Stir in the chopped kale, grated carrot, and diced sweet potato. Cook, covered, until the vegetables are tender, about 10-15 minutes.
- Season with spices. Stir in the cumin, smoked paprika, salt, and pepper. Cook for 1-2 minutes, until fragrant.
- Fluff with a fork. Once the quinoa and vegetables are cooked, fluff the mixture with a fork to separate the grains. Serve hot, garnished with chopped fresh herbs if desired.
Recipe Notes
- Storage tip: Cooked quinoa and vegetables can be stored in an airtight container in the refrigerator for up to 3 days or frozen for up to 2 months.
- Make ahead: The quinoa and vegetables can be cooked ahead of time and reheated when ready to serve.
- Substitution: Swap the sweet potato for diced butternut squash or carrots if desired.
- Pro tip: Use any combination of winter vegetables, such as Brussels sprouts, broccoli, or cauliflower, in place of the kale and sweet potato.
