![ingredients for vegan grain bowls laid out on a wooden cutting board](https://www.eatingwell.com/thmb/IC0Xh9uv2ODrWhfta7AgW87mT_4=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/EWL-269844-vegan-superfood-grain-bowls-Step-01-B-1b6f2922a73b4045b1574ed21fba581e.jpg)
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
Ingredients
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1 (8 ounce) pouch microwavable quinoa
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½ cup hummus
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2 tablespoons lemon juice
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1 (5 ounce) package baby kale
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1 (8 ounce) package refrigerated cooked whole baby beets, sliced (or 2 cups from salad bar)
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1 cup frozen shelled edamame, thawed
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1 medium avocado, sliced
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¼ cup unsalted toasted sunflower seeds
Directions
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Prepare quinoa according to package directions; set aside to cool.
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Combine hummus and lemon juice in a small bowl. Thin with water to desired dressing consistency. Divide the dressing among 4 small condiment containers with lids and refrigerate.
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
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Divide baby kale among 4 single-serving containers with lids. Top each with 1/2 cup of the quinoa, 1/2 cup beets, 1/4 cup edamame and 1 tablespoon sunflower seeds.
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
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When ready to eat, top with 1/4 avocado and the hummus dressing.
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
Equipment
4 small condiment containers with lids, 4 single-serving containers with lids
Frequently Asked Questions
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You could omit the edamame and replace it with another type of bean, such as chickpeas.
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Basic hummus is made of six primary ingredients: chickpeas, olive oil, garlic, lemon juice, tahini and salt. Chickpeas provide fiber, protein, minerals and B vitamins, and olive oil is a healthy monounsaturated oil. Garlic touts health benefits that include lowering blood pressure and cholesterol, as well as strengthening the immune system. Not sure what tahini is? Tahini is a paste made from grinding up sesame seeds. Tahini contributes unsaturated fat, as well as some vitamins, minerals, fiber and protein.
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If you don't have a pouch of microwavable quinoa, you can easily cook quinoa on the stovetop, in a rice cooker or in an Instant Pot. After cooking the quinoa, be sure to cool it completely before adding to the containers.
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Baby kale is harvested when the kale plant is young, with delicate tender leaves that have a slightly peppery flavor. If you can't find baby kale, you can substitute it with baby spinach or arugula.
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We recommend using refrigerated cooked whole baby beets, which typically have no added salt or sugar. If you prefer to use canned beets, look for those packed in water. You can also cook beets ahead by roasting, microwaving, steaming or boiling.
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Yes, you can! To make ahead, refrigerate the grain bowls and dressing separately for up to 4 days. Wait to add the avocado until you're ready to eat to prevent it from browning.
Additional reporting by Carrie Myers and Jan Valdez
Nutrition Facts (per serving)
381 | Calories |
19g | Fat |
43g | Carbs |
16g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 container | |
Calories 381 | |
% Daily Value * | |
Total Carbohydrate 43g | 16% |
Dietary Fiber 13g | 47% |
Total Sugars 8g | |
Protein 16g | 32% |
Total Fat 19g | 24% |
Saturated Fat 2g | 12% |
Vitamin A 3764IU | 75% |
Vitamin C 55mg | 61% |
Folate 342mcg | 85% |
Sodium 188mg | 8% |
Calcium 126mg | 10% |
Iron 5mg | 26% |
Magnesium 161mg | 38% |
Potassium 1066mg | 23% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.