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Kale Egg Quinoa Bowls
In our house, eggs are a regular weeknight dinner feature. And why not? Sure, eggs make an easy and nutritious hot breakfast, but they are also perfect for a simple lunch or dinner. (Though usually I stop at once per day:)) Between the eggs and the quinoa, this packs a protein punch as well!
Try these bowls for a nice Sunday brunch as well. Make all the ingredients, keep them warm with the lids on for up to half an hour, and then assemble just before serving. Try serving with fresh fruit on the side (and yogurt, if you like).
Once you’ve got the ingredients assembled, this meal literally comes together in 10 minutes. I like to make it when I’ve already got cooked quinoa on hand in the fridge. To reheat, place the quinoa in a saucepan over low-med heat with 2-3 tablespoons water. When it starts to sizzle, give it a stir or two, then turn off the heat and leave covered until ready use. It will be moist and warm. This works for rice too. The water is the trick to reconstitute quinoa or rice from hard and chilled to warm and soft.
One nice thing about quinoa is it only takes about 20 minutes to cook from scratch. And it’s not a grain, for those of you on grain-free diets. Quinoa is more closely related to chard than any rice or other grain.
Of course, feel free to change up the greens in this meal. We are particular to kale, especially the lacinato variety. But any type of kale, spinach, chard, or beet greens are delicious here. If using chard, spinach or beet greens (or a blend), I drain off the extra ‘juice' before assembling the bowls. Kale doesn’t release water as it cooks, in fact it usually needs a few tablespoons to help it steam up nicely.
If you eat dairy, a nice addition would be to add some feta to the eggs just as they are finishing cooking. Goat cheese on top is nice too. Other finishing options: Sesame seeds, tabasco, halved fresh cherry tomatoes, and/or avocado slices.
Lastly, I often use coconut oil for cooking my eggs. I don’t notice any coconutty taste at all, and they cook up great with only a teaspoon (or less) of coconut oil. Feel free to use butter, which also goes great with eggs. I would not recommend olive oil for cooking eggs. To me at least, it makes the flavor strange.
If you’re not confident scrambling eggs, you can find my step-by-step guide for how to scramble eggs- including photos- here. Generally speaking, 9-10 eggs is the max I can scramble effectively at one time in a 9” skillet. If you’ve got more people than that, do two batches or two pans at once.
Recipe for Kale Egg Quinoa Bowls
Makes two big bowls for two hungry people, or smaller bowls for four. Scale it up or down easily to meet the size of your group.
2-3 cups cooked quinoa
1 bunch kale (a medium-large bouquet)
2-3 tablespoons olive oil
A dash of sesame oil (1/2 teaspoon maximum)
2-3 tablespoons water
1 teaspoon+ soy sauce (or wheat-free Tamari)
Fresh lemon juice
1 teaspoon butter or coconut oil for the egg pan
Simmer the quinoa, using twice as much water as dried quinoa, for 15-20 minutes until fluffy and tender. If there is any excess water at the end, turn up the heat and remove the lid to cook it off for a few minutes. Then cover and let rest until ready to use. Or reheat leftover quinoa on the stovetop (as mentioned above).
Prepare the kale. Rinse each leaf under the tap in the sink, shake off excess water, and cut out the stems. (Unless the stems are very fine, then you can just slice the kale very finely instead.)
Slice and/or chop the raw kale into small bite-size pieces then cook it as follows:
Start with 2-3 tablespoons olive oil, a dash of sesame oil, 1/2 teaspoon salt and 1/2 teaspoon pepper in a pot. Add the kale and heat to medium, covered. When you can hear it start to cook, add 2-3 tablespoons water. Stir and toss the kale occasionally until bright green and tender, 3-5 minutes. Swirl in a teaspoon of soy sauce and toss well. Turn the heat off and leave covered until ready to use.
Scramble the eggs (with 1/2 teaspoon salt and 1/4 teaspoon black pepper) in about 1 teaspoon butter or coconut oil. Do this at the same time as the kale, or feel free to cook the eggs last.
Assemble the bowls:
-A bed of quinoa
-A layer of sautéed kale with a good squeeze of fresh lemon juice
Optional toppings- crumbled feta or goat cheese, sesame seeds, fresh tomatoes or avocado slices, tabasco, extra soy sauce
Ask me anything or leave a comment on this post here.