Ingredients with Measurements:
- 1 cup quinoa
- 2 cups water
- 1/2 teaspoon salt
- 1 tablespoon olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 bunch kale, stems removed and leaves chopped
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes
- 1 tablespoon lemon juice
- 1/4 cup chopped almonds
- 1/4 cup crumbled feta cheese
Special equipment needed:
- Large pot with lid
- Large skillet
Step-by-step instructions:
1. Rinse the quinoa in a fine-mesh strainer and drain well.
2. In a large pot, bring the water and salt to a boil. Add the quinoa and stir. Reduce the heat to low, cover, and simmer for 15-20 minutes, or until the water is absorbed and the quinoa is tender.
3. In a large skillet, heat the olive oil over medium heat. Add the onion and garlic and sauté for 3-4 minutes, or until softened.
4. Add the kale, black pepper, and red pepper flakes to the skillet. Sauté for 5-7 minutes, or until the kale is wilted and tender.
5. Stir in the lemon juice and remove from heat.
6. To assemble the bowls, divide the quinoa among four bowls. Top each bowl with the kale mixture, chopped almonds, and crumbled feta cheese.
Time:
Preparation time: 10 minutes
Cooking time: 25-30 minutes
5. Temperature:
Quinoa should be simmered on low heat.
Serving size:
This recipe serves 4 people.
Nutritional information:
Calories: 320
Fat: 14g
Saturated Fat: 3g
Cholesterol: 11mg
Sodium: 400mg
Carbohydrates: 38g
Fiber: 7g
Sugar: 3g
Protein: 12g
Substitutions for ingredients:
- Quinoa can be substituted with brown rice or couscous.
- Almonds can be substituted with walnuts or pecans.
- Feta cheese can be substituted with goat cheese or blue cheese.
Variations:
- Add roasted sweet potatoes or butternut squash for a sweeter flavor.
- Add grilled chicken or tofu for extra protein.
- Substitute kale with spinach or Swiss chard.
Tips and tricks:
- Rinse the quinoa well to remove any bitterness.
- Toast the almonds in a dry skillet for extra flavor.
- Massage the kale with a little olive oil before cooking to make it more tender.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Reheating instructions:
Reheat in the microwave or on the stovetop until heated through.
Presentation ideas:
Serve in a bowl with the quinoa on the bottom and the kale mixture on top. Garnish with chopped almonds and crumbled feta cheese.
Garnishes:
Chopped almonds and crumbled feta cheese.
Pairings:
Pair with a side of roasted vegetables or a simple green salad.
Suggested side dishes:
Roasted vegetables or a simple green salad.
Troubleshooting advice:
If the quinoa is still crunchy after cooking, add a little more water and continue to simmer until tender.
Food safety advice:
Make sure to rinse the quinoa well to remove any dirt or debris.
Food history:
Quinoa is a grain that originated in South America and has been a staple food for thousands of years.
Flavor profiles:
This dish has a nutty flavor from the quinoa and almonds, a tangy flavor from the feta cheese, and a slightly spicy flavor from the red pepper flakes.
Serving suggestions:
Serve as a healthy and filling lunch or dinner.
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