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Prep Time:35 minsAdditional Time:10 minsTotal Time:45 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:35 minsAdditional Time:10 minsTotal Time:45 minsServings:4Yield:4 servings
Prep Time:35 mins
Prep Time:
35 mins
Additional Time:10 mins
Additional Time:
10 mins
Total Time:45 mins
Total Time:
45 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients⅔cupquinoa1⅓cupswaterplus1tablespoon, divided⅛teaspoonsaltplus1/4teaspoon, divided1(15 ounce) canno-salt-added chickpeas, rinsed1smallred onion, thinly sliced4teaspoonsextra-virgin olive oilplus2tablespoons, divided¼teaspoonground pepper, divided1bunchkale, stems removed, thinly sliced(about5cups)1teaspoonDijon mustard1clovegarlic, minced2teaspoonslemon zest2tablespoonslemon juice1red bell pepper, thinly sliced¼cupcrumbled feta cheese2tablespoonstoasted pumpkin seeds
Cook Mode(Keep screen awake)
Ingredients
⅔cupquinoa
1⅓cupswaterplus1tablespoon, divided
⅛teaspoonsaltplus1/4teaspoon, divided
1(15 ounce) canno-salt-added chickpeas, rinsed
1smallred onion, thinly sliced
4teaspoonsextra-virgin olive oilplus2tablespoons, divided
¼teaspoonground pepper, divided
1bunchkale, stems removed, thinly sliced(about5cups)
1teaspoonDijon mustard
1clovegarlic, minced
2teaspoonslemon zest
2tablespoonslemon juice
1red bell pepper, thinly sliced
¼cupcrumbled feta cheese
2tablespoonstoasted pumpkin seeds
DirectionsPreheat oven to 400 degrees F. Coat a large rimmed baking sheet liberally with cooking spray.Combine quinoa, 1 1/3 cups water, and 1/8 teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium-low, partially cover, and simmer until the quinoa is tender, about 15 minutes. Drain any excess water.Meanwhile, pat chickpeas dry with a paper towel. Toss with onion, 2 teaspoons oil, and 1/8 teaspoon each salt and pepper in a large bowl. Spread out on the prepared baking sheet. Roast for 15 minutes.Toss kale with 2 teaspoons oil and the remaining 1/8 teaspoon salt in the large bowl. Stir the kale into the chickpeas and roast for 15 minutes more.Whisk mustard, garlic, lemon zest, lemon juice, the remaining 1 tablespoon water and the remaining 1/8 teaspoon pepper in a small bowl. Whisk in the remaining 2 tablespoons oil.Divide the quinoa among 4 serving bowls. Top with the kale mixture, bell pepper slices, feta, and pumpkin seeds. Drizzle with the vinaigrette.Originally appeared: Diabetic Living Magazine, Winter 2019; updated December 2022
Directions
Preheat oven to 400 degrees F. Coat a large rimmed baking sheet liberally with cooking spray.Combine quinoa, 1 1/3 cups water, and 1/8 teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium-low, partially cover, and simmer until the quinoa is tender, about 15 minutes. Drain any excess water.Meanwhile, pat chickpeas dry with a paper towel. Toss with onion, 2 teaspoons oil, and 1/8 teaspoon each salt and pepper in a large bowl. Spread out on the prepared baking sheet. Roast for 15 minutes.Toss kale with 2 teaspoons oil and the remaining 1/8 teaspoon salt in the large bowl. Stir the kale into the chickpeas and roast for 15 minutes more.Whisk mustard, garlic, lemon zest, lemon juice, the remaining 1 tablespoon water and the remaining 1/8 teaspoon pepper in a small bowl. Whisk in the remaining 2 tablespoons oil.Divide the quinoa among 4 serving bowls. Top with the kale mixture, bell pepper slices, feta, and pumpkin seeds. Drizzle with the vinaigrette.
Preheat oven to 400 degrees F. Coat a large rimmed baking sheet liberally with cooking spray.
Combine quinoa, 1 1/3 cups water, and 1/8 teaspoon salt in a medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium-low, partially cover, and simmer until the quinoa is tender, about 15 minutes. Drain any excess water.
Meanwhile, pat chickpeas dry with a paper towel. Toss with onion, 2 teaspoons oil, and 1/8 teaspoon each salt and pepper in a large bowl. Spread out on the prepared baking sheet. Roast for 15 minutes.
Toss kale with 2 teaspoons oil and the remaining 1/8 teaspoon salt in the large bowl. Stir the kale into the chickpeas and roast for 15 minutes more.
Whisk mustard, garlic, lemon zest, lemon juice, the remaining 1 tablespoon water and the remaining 1/8 teaspoon pepper in a small bowl. Whisk in the remaining 2 tablespoons oil.
Divide the quinoa among 4 serving bowls. Top with the kale mixture, bell pepper slices, feta, and pumpkin seeds. Drizzle with the vinaigrette.
Originally appeared: Diabetic Living Magazine, Winter 2019; updated December 2022
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Nutrition Facts(per serving)370Calories18gFat41gCarbs12gProtein
Nutrition Facts(per serving)
- 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.
