White Bean + Kale Quinoa Bowl

May 2, 2018 | RECIPES, Soups + Stews

I came up with this delicious broth bowl recipe as a quick lunch or light dinner instead of buying an overly salty, pricier version out at a restaurant.

Don’t let the long list of ingredients scare you. The recipe is really just broth, kale, quinoa, beans and oil. The remaining ingredients are various herbs and seasonings that can be varied to suit your taste, constitution or what you happen to have in your kitchen.

Meat eaters who want additional protein can add in sliced grilled chicken or even a piece of grilled salmon, however, the quinoa and beans provide plenty of protein.

This recipe is warm and moist, so it pacifies vata dosha. It is not overly pungent or heavy, so it is balancing to pitta and kapha doshas as well. New to Ayurveda? Learn more about the doshas here.

White Bean + Kale Quinoa Bowl 

Print Recipe

Prep: 10 min :: Cook Time: 30 min :: Serves: 4

INGREDIENTS

  • 1/4 cup quinoa, rinsed and drained
  • 1/2 bunch kale
  • One 15 oz can of white cannellini beans (BPA-free lining)*
  • 3 tbs clarified butter (ghee) or cooking oil of your choice
  • 2 cloves garlic, minced
  • 1/2 small shallot, diced
  • 1/2 tsp cumin seeds
  • 1 tbs dried Italian Seasoning
  • 2 sprigs of fresh thyme (optional, or switch it out for any fresh culinary herbs you have on hand, such as rosemary)
  • Salt and pepper to taste (start with 2 tsp salt and several turns of fresh ground black pepper)
  • 6 cups vegetable broth
  • 1/2 red bell pepper, julienned
  • Juice of 1/4 lemon + 1/2 lemon wedge

Heat ghee/oil in a large stock pot for 1-2 minutes. Add cumin seeds and shallot, cook for 2-3 minutes over medium heat. Add minced garlic and cook for a minute more. Add in quinoa and stir to coat. Add in vegetable broth and bring to a boil.

Tear 1/2 bunch kale into pieces and add to boiling broth along with Italian Seasoning and fresh thyme. Lower temperature to medium, cover and cook for 15 minutes. I don’t cook the steams of the kale, but you can. Just cook 10 minutes longer. Uncover, give pot a stir and add in julienned red bell pepper. Cook for another 5 minutes.

Squeeze juice of 1/4-1/2 lemon into the pot, then salt and pepper to taste. Serve with a 1/2 slice of lemon.

* While it is best to avoid canned food, canned beans and tomatoes are convenient when you want to get a healthy meal on the table quickly. Look for beans in tetra-pak boxes or clearly labeled BPA-free cans.

© Copyright Tesia Love. www.tesialove.com

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I'm Tesia. Clinical Ayurveda Specialist and Integrative Health Coach providing inspiration and practical know-how for busy people who want optimal health and more joy, daily.

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