The “Zen” Quinoa Bowl (gluten free & can be made vegan!)

The “Zen” Quinoa Bowl (gluten free & can be made vegan!) takes about 15 minutes from beginning to end. This recipe serves 1 and costs $4.81 per serving. One serving contains 423 calories, 33g of protein, and 11g of fat. 15222 people were glad they tried this recipe. It is a good option if you're following a gluten free, dairy free, and lacto ovo vegetarian diet. This recipe from Nutritionist in the Kitchen requires salt, paprika, mushrooms, and egg whites. It works well as a pretty expensive main course. Overall, this recipe earns an outstanding spoonacular score of 100%. If you like this recipe, you might also like recipes such as Gluten-Free Vegan Walnut and Oat Brownies (Vegan, Gluten-Free, Grain-Free, Flourless, Dairy-Free, No Refined Sugar), Crispy Quinoa Cakes (Vegan, Gluten-Free, Nut-Free), and Doughy Oatmeal Breakfast Bowl (Vegan, Gluten-Free).

Servings: 1

Preparation duration: 5 minutes

Cooking duration: 10 minutes

 

Ingredients:

¼ avocado, sliced

½ cup chopped broccolini or broccoli

½ cup carrot, grated

¼ cup cherry tomatoes, halved

½ cup cooked quinoa

½ teaspoon yellow curry powder

6 egg whites or 100g extra firm tofu, crumbled

¼ teaspoon garlic powder

1 cup kale, torn into pieces

1 lime, halved

¼ cup mushrooms, sliced

¼ teaspoon onion powder

¼ teaspoon paprika

⅛ teaspoon pepper

¼ teaspoon salt

¼ cup deli sprouts or micro-greens

Equipment:

sauce pan

bowl

frying pan

wok

Cooking instruction summary:

Heat a wok or saucepan at medium to high heat.In a small bowl mix together the spices and salt and pepper.When the wok/pan is nice and hot add in broccolini, carrot, and mushrooms and a splash of water, cook for 3-4 minutes until the vegetable become tender.Reduce heat to medium and add in the kale and cherry tomatoes and spice mix, continue sauteing until the kale is wilted, add little splashes of water as needed so the vegetables do not stick or burn.Squeeze in the juice of half a lime and pour in the egg whites. Allow the egg whites to sit for a minute until they begin to cook through, then scramble them together with the vegetables. (If you are using tofu just scramble with the vegetables until the tofu begins to brown slightly or heats through).Once the eggs are cooked fully, transfer the mixture to a bowl with quinoa and top the quinoa.Top the vegetable mixture with sliced avocado and sprouts, and garnish with another squeeze of lime and some additional salt and pepper if preferred.Enjoy!

 

Step by step:


1. Heat a wok or saucepan at medium to high heat.In a small bowl mix together the spices and salt and pepper.When the wok/pan is nice and hot add in broccolini, carrot, and mushrooms and a splash of water, cook for 3-4 minutes until the vegetable become tender.Reduce heat to medium and add in the kale and cherry tomatoes and spice mix, continue sauteing until the kale is wilted, add little splashes of water as needed so the vegetables do not stick or burn.Squeeze in the juice of half a lime and pour in the egg whites. Allow the egg whites to sit for a minute until they begin to cook through, then scramble them together with the vegetables. (If you are using tofu just scramble with the vegetables until the tofu begins to brown slightly or heats through).Once the eggs are cooked fully, transfer the mixture to a bowl with quinoa and top the quinoa.Top the vegetable mixture with sliced avocado and sprouts, and garnish with another squeeze of lime and some additional salt and pepper if preferred.Enjoy!


Nutrition Information:

Quickview
436k Calories
34g Protein
10g Total Fat
57g Carbs
100% Health Score
Limit These
Calories
436k
22%

Fat
10g
17%

  Saturated Fat
1g
9%

Carbohydrates
57g
19%

  Sugar
10g
12%

Cholesterol
0.0mg
0%

Sodium
1003mg
44%

Get Enough Of These
Protein
34g
69%

Vitamin K
497µg
473%

Vitamin A
20036IU
401%

Vitamin C
227mg
275%

Copper
1mg
77%

Vitamin B2
1mg
72%

Manganese
1mg
69%

Selenium
42µg
61%

Fiber
12g
50%

Potassium
1506mg
43%

Magnesium
149mg
37%

Folate
139µg
35%

Phosphorus
336mg
34%

Vitamin B6
0.65mg
32%

Iron
5mg
30%

Calcium
278mg
28%

Vitamin B1
0.33mg
22%

Vitamin B3
4mg
20%

Vitamin B5
1mg
19%

Vitamin E
2mg
19%

Zinc
2mg
16%

Vitamin B12
0.17µg
3%

covered percent of daily need
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