Name: Winter Greens Bowl
Total time: 20 min
Ingredients: 1 medium head cauliflower, cut into florets; 1 cup low-sodium vegetable broth; 0.5 cup quinoa; 0.25 teaspoon salt; 4 cups chopped kale; 1 (15 ounce) can no-salt-added cannellini beans, rinsed; 0.5 cup chopped walnuts, toasted; 0.75 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; 0.5 teaspoon ground turmeric; 0.25 teaspoon salt; 0.25 teaspoon ground pepper

Winter Greens Bowl

2.5

(2)

2 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

Published on April 20, 2022

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Active Time:

20 mins

Total Time:

20 mins

Servings:

Nutrition Profile:

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

Jump to Nutrition Facts

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

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.