Wednesday, August 28, 2013

Kale, Carrot, and Avocado Bowl with Quinoa in Tahini Sauce

You may have noticed that I have been eating out more than anyone should ever eat out in a summer. I've been traveling A LOT and when I've been back home, I've been spending time with my friends. All of this equals no cooking for me. So, this week, I felt like I needed a good-for-you cleansing type of meal and considering that I've been seeking out healthy bowls across the U.S., I thought I'd make one for myself.

This one is loaded with good-for-you stuff like carrots packed with beta-carotene, which is good for your eyesight. I added kale, which is a great source of calcium and vitamins A, C, and K, and Swiss chard. There are red beans, which are high in fiber and antioxidants. And, of course, quinoa, the perfect source of protein, iron, and fiber. I also threw some avocado on top for some healthy monounsaturated fat.  Finally, I added a tahini sauce from the Cookin' Crunk for flavor (slightly modified). It turned out so wonderful that I think this will be a staple in my diet going forward.

Kale, Carrot, and Avocado Bowl with Quinoa in Tahini Sauce
Serves 4-6

Ingredients for Bowl
  • 4 carrots, peeled and cut into carrot sticks
  • 1 bunch Swiss chard, sliced crosswise
  • 1 bunch kale, sliced crosswise
  • 1 orange bell pepper, cut into strips
  • 2 jalapenos (optional), sliced
  • 1 container Better Bean Rethought Red Beans or other beans of your choice
  • 1 cup quinoa, cooked
Ingredients for Tahini Sauce
  • 1/3 cup roasted sesame tahini
  • 2 Tbsp fresh lemon juice (about 1 lemon)
  • 2 Tbsp nutritional yeast
  • 1 Tbsp sesame oil (I used chili sesame oil)
  • 1 Tbsp soy sauce
  • 1 Tbsp maple syrup
  • 1/4 tsp garlic powder
  • Water, to thin
Begin by heating the beans. Then, start steaming the carrots for about 5 minutes until soft. Next, steam the Swiss chard stems, kale stems, orange bell pepper, and jalapenos for about 3 minutes until soft. Steam the Swiss chard and kale last for about 3 minutes. Do not oversteam the vegetables.
To make the tahini sauce, just put all items in a bowl and stir well. My tahini was pretty old so I put in the blender and added a bunch of water to get it to the consistency I wanted. You may have to keep adding water until you get it to the consistency you desire.

I like to keep all of the items separate in the bowl as it looks nicer so I group the following items separately: carrots; Swiss chard and kale; orange pepper, chard stems, kale stems, and jalapenos; beans; and quinoa. Then I top with the avocado and tahini sauce. Sriracha is always an option as well. Enjoy!

1 comment: