mediterranean-quinoa-bowl.pdf

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8
M A Y
2016
Mediterranean Quinoa Bowl
with Kale Chips, Olives, and Feta
Quinoa bowls are a delicious way to enjoy this protein-rich
seed - you can toss in any of your favorite mix-ins! This
bowl packs major Mediterranean flavor with briny olives,
tomatoes, salty feta, and fresh parsley. A crunchy topping
of homemade kale chips adds a special twist to this easy
weeknight recipe.
Prep:
10 min
Total:
25 min
veggie
level
1
gluten
free
Kale
Quinoa
Garlic
Mixed Olives
Feta Cheese
Grape Tomatoes
Red Wine
Vinegar
Pine Nuts
Parsley
Vegetable Stock
Concentrate
Ingredients
Kale
Quinoa
Garlic
Mixed Olives
Feta Cheese
Grape Tomatoes
Red Wine Vinegar
Pine Nuts
Parsley
Vegetable Stock Concentrate
Olive Oil*
1)
2)
2 People
4 oz
3/4 Cup
2 Cloves
1 oz
1/2 Cup
4 oz
1T
1 oz
1/4 oz
1
4t
4 People
8 oz
1 1/2 Cups
4 Cloves
2 oz
1 Cup
8 oz
2T
2 oz
1/2 oz
2
8t
*Not
Included
Allergens
1)
Milk
2)
Tree Nuts
Ruler
Tools
Small pot, Baking sheet,
Large pan
Nutrition per person
Calories: 549 cal
|
Fat: 26 g
|
Sat. Fat: 4 g
|
Protein: 18 g
|
Carbs: 62 g
|
Sugar: 8 g
|
Sodium: 570 mg
|
Fiber: 8 g
2
bring
1�½ cups water
and the
stock concentrate
to a boil. Add the
quinoa,
cover, and reduce to a simmer over medium-low heat for 15
minutes. Set aside.
1
Cook the quinoa:
Preheat the oven to 400 degrees. In a small pot,
2
Make the kale chips:
Wash and dry all produce.
Meanwhile,
3
remove and discard the
kale ribs
and
stems.
Tear
half the kale
into
large bite-sized pieces. Spread in a single layer onto a baking sheet.
Toss with a drizzle of
olive oil
and season with
salt
and
pepper.
Bake
for 5-7 minutes, until crispy and slightly browned.
Tip:
Be careful not
to let them burn!
3
Prep the remaining ingredients:
Halve the
tomatoes.
Thinly slice
4
Cook the veggies:
Heat a drizzle of
olive oil
in a large pan over
medium heat. Add the raw
kale
and cook, tossing for 2-3 minutes or
until softened. Add the
garlic, tomatoes,
and
pine nuts
to the pan
and cook, tossing for another 2-3 minutes.
the
olives.
Mince or grate the
garlic.
Roughly chop the
parsley leaves
and the remaining
kale.
4
combine. Stir in the
parsley,
cooked
quinoa,
and a large drizzle of
olive oil.
Season to taste with
salt
and
pepper.
5
and top with the
feta cheese, olives,
and
kale chips.
Enjoy!
5
Toss:
Add
1 Tablespoon red wine vinegar
to the pan and stir to
6
Finish:
Divide the
mediterranean quinoa bowl
between plates
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