Winter Greens Bowl

3.0

(3)

3 Reviews

This one-pan meal packs in lots of plant-based protein and flavor thanks to beans and quinoa, while a creamy lemon-garlic dressing completes the dish.

Mila Clarke

Updated on September 18, 2023

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

EatingWell Test Kitchen

Active Time:

20 mins

Total Time:

20 mins

Servings:

Nutrition Profile:

Diabetes-Friendly Healthy Pregnancy Soy-Free Heart-Healthy Vegetarian High-Protein Egg-Free Gluten-Free

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Ingredients

Greens Bowl

1 medium head cauliflower, cut into florets
1 cup low-sodium vegetable broth
½ cup quinoa
¼ teaspoon salt
4 cups chopped kale
1 (15 ounce) can no-salt-added cannellini beans, rinsed
½ cup chopped walnuts, toasted

Dressing

¾ cup whole-milk plain Greek yogurt
3 tablespoons water
1 tablespoon extra-virgin olive oil
1 clove garlic, minced
2 teaspoons cider vinegar
1 teaspoon lemon zest
2 tablespoons lemon juice
½ teaspoon ground turmeric
¼ teaspoon salt
¼ teaspoon ground pepper

Directions

To prepare greens bowl: Add 1 inch of water to a large saucepan and fit with a steamer basket. Add cauliflower and bring to a boil over high heat. Cover and steam until tender, about 5 minutes. Transfer the cauliflower to a large bowl and cover to keep warm. Discard the water.
Add broth, quinoa and salt to the pan; bring to a boil. Reduce heat to low, cover and cook for 5 minutes. Stir in kale and beans; cook until the quinoa has absorbed all of the liquid, 5 to 8 minutes. Add the cauliflower, cover and remove from heat.
To prepare dressing: Whisk yogurt, water, oil, garlic, vinegar, lemon zest, lemon juice, turmeric, salt and pepper in a small bowl until well mixed.
Drizzle the quinoa mixture with the dressing and sprinkle with walnuts.

Ali Redmond

Originally appeared: EatingWell.com, April 2022

Nutrition Facts (per serving)

381	Calories
18g	Fat
41g	Carbs
18g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 cups
Calories 381
% Daily Value *
Total Carbohydrate 41g	15%
Dietary Fiber 10g	36%
Total Sugars 8g
Protein 18g	36%
Total Fat 18g	23%
Saturated Fat 3g	15%
Cholesterol 6mg	2%
Vitamin A 1739IU	35%
Vitamin C 94mg	104%
Vitamin E 1mg	9%
Folate 164mcg	41%
Vitamin K 136mcg	113%
Sodium 424mg	18%
Calcium 162mg	12%
Iron 4mg	22%
Magnesium 146mg	35%
Potassium 976mg	21%
Zinc 3mg	27%
Omega 3 2g

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.

Winter Greens Bowl

Ingredients

Directions

Nutrition Facts (per serving)

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