Kale and Vegetable Fried Quinoa Recipe: A Wholesome Vegetarian Breakfast
Kale and Vegetable Fried Quinoa is a vibrant and nourishing dish that brings together the nutty flavor of quinoa with the earthiness of kale and the freshness of vegetables, creating a delightful meal that’s perfect for breakfast or as a light lunch. This dish is quick to prepare, incredibly healthy, and packed with protein, fiber, and essential vitamins.
In this recipe, quinoa is cooked to perfection and then combined with sautéed vegetables like onions, carrots, peas, and the nutrient-rich kale. Tossed together in a light olive oil dressing with garlic and seasonings, this dish provides a satisfying start to your day or a wholesome meal any time you like.
Ingredients for Kale and Vegetable Fried Quinoa
| Ingredient | Quantity |
|---|---|
| Quinoa | 2 cups |
| Onion (chopped) | 1 cup |
| Celery (chopped) | 1 cup |
| Kale (stemmed and chopped) | 2 cups |
| Carrots (Gajjar) (diced) | 1 cup |
| Green peas (Matar) | 1 cup |
| Garlic (minced) | 1/4 teaspoon |
| Extra Virgin Olive Oil | 1 tablespoon |
| Salt | To taste |
Nutritional Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 220 |
| Carbohydrates | 39 g |
| Protein | 8 g |
| Fat | 6 g |
| Fiber | 5 g |
| Sodium | 240 mg |
| Sugar | 6 g |
Preparation Time
| Prep Time | 10 minutes |
|---|---|
| Cook Time | 30 minutes |
| Total Time | 40 minutes |
| Servings | 4 |
Instructions for Making Kale and Vegetable Fried Quinoa
-
Cook the Quinoa:
- Start by rinsing the quinoa under cold water to remove its natural coating. In a medium-sized saucepan, combine the 2 cups of quinoa with 4 cups of water. Add a light spritz of olive oil and 1/2 teaspoon of salt.
- Bring the mixture to a rolling boil over high heat. This should take around 5 minutes. Once the water is boiling, reduce the heat to low, cover the pot, and let the quinoa simmer for about 10 minutes, or until all the water is absorbed and the quinoa is fully cooked.
- Once done, fluff the quinoa with a fork to separate the grains and set it aside to cool.
-
Sauté the Vegetables:
- While the quinoa is cooking, heat 1 tablespoon of olive oil in a large skillet or pan over medium heat. Add the minced garlic and sauté for 1 minute until fragrant.
- Add the chopped onion, diced carrots, and green peas to the pan. Stir frequently and sauté for about 5 minutes, or until the vegetables begin to soften.
- Next, toss in the chopped kale. Continue to sauté for another 2 minutes until the kale wilts down and becomes tender.
-
Combine and Season:
- Once the vegetables are cooked, add the cooled quinoa into the pan. Stir gently to combine the quinoa with the vegetables, ensuring everything is evenly distributed.
- Season the dish with salt and pepper to taste, and toss everything together so the flavors meld. Adjust the seasoning if necessary.
-
Final Touch and Serve:
- Once everything is well-mixed, turn off the heat. Your Kale and Vegetable Fried Quinoa is now ready to serve.
- Serve hot as a fulfilling breakfast or a light lunch. For an added touch of flavor, pair it with a steaming cup of Masala Chai to start your day with warmth and spice.
Serving Suggestions
- This dish can be served on its own as a hearty vegetarian breakfast or as a light lunch. If you’re looking for a more substantial meal, you can pair it with some scrambled eggs, a dollop of yogurt, or even a side of whole-grain toast.
- To make the dish even more filling, consider adding some protein-rich toppings like roasted chickpeas, tofu, or a handful of nuts.
Why You’ll Love This Recipe
- Wholesome and Nutritious: Packed with quinoa, kale, and a variety of vegetables, this dish is high in fiber, protein, and antioxidants, making it a great choice for anyone looking to eat healthier without sacrificing flavor.
- Quick and Easy: With a total cooking time of just 40 minutes, this recipe is perfect for busy mornings or lazy weekends when you need something quick and satisfying.
- Customizable: Feel free to swap in your favorite veggies or add more protein if you like. This recipe is versatile and can be adapted to suit any dietary preference.
Health Benefits of Kale and Vegetable Fried Quinoa
- Quinoa: A complete source of plant-based protein, quinoa is also high in fiber and contains all nine essential amino acids. It’s an excellent choice for vegetarians and those looking to add more plant-based foods to their diet.
- Kale: This leafy green is packed with vitamins A, C, and K, as well as minerals like calcium and iron. It’s also high in antioxidants, which can help reduce inflammation and support overall health.
- Carrots and Peas: Carrots are rich in beta-carotene, which supports eye health, while peas provide a good source of protein, fiber, and various vitamins.
Variations You Can Try
- Add a Protein: For those who want a bit more protein, consider adding grilled chicken, shrimp, or even tofu to the mix.
- Spice It Up: If you love a bit of heat, toss in a pinch of red chili flakes or some finely chopped green chilies along with the garlic.
- Use Different Vegetables: Feel free to switch up the vegetables based on what you have in your fridge. Bell peppers, zucchini, or mushrooms would all work wonderfully in this dish.
Kale and Vegetable Fried Quinoa is the perfect blend of healthy, hearty, and flavorful ingredients, making it a wonderful addition to your breakfast repertoire. Try this recipe today and start your day with a nourishing and satisfying meal!
