Kale is part of the cabbage family and is one of the healthiest vegetables around because it is loaded with vitamins and minerals.
Quinoa is currently one of the new superfoods even though it has been around in other cultures for centuries. Quinoa's protein content per 100 calories is higher than brown rice, potatoes, barley and millet so it is great to incorporate in whatever recipe you can.
- ½ cup quinoa
- 1 cup water
- 2 large cloves garlic, crushed
- 1 carrot, chopped
- 1 small slice pumpkin, 100g
- 1 bunch, 120g bok choy, washed
- 1 bunch kale 200g, washed and chopped
- Sprinkle of thyme
- Balsamic vinegar, splash
- Crumbled feta, approx. 1-2 tbsp.
- 1 tbsp. olive oil
- In a small pot place quinoa and water and cook until quinoa softened, approx 5 mins. Turn off heat and set aside.
- Peel and chop carrot and pumpkin into bite size pieces.
- Heat a non-stick frypan with olive oil and stir fry the carrot and pumpkin for around 5 mins until cooked. Season with S & P. Remove from heat onto a plate and set aside.
- Keep pan going and place Kale, thyme and bok choy, stir fry with ¼ cup water. Should take approx 5 mins to reduce down. Once reduced, add crushed garlic to pan and stir fry a further minute. Splash a little balsamic vinegar over greens, season with S & P.
- Place quinoa on your serving plate, top with green mix then carrot and pumpkin. Crumble feta on top. Splash a little more balsamic vinegar over salad with a tiny drizzle of olive oil and serve.
|Average Serve||Average 100g|
|Energy||1060 kJ||296 kJ|
|253 Cal||71 Cal|
|Protein||9.3 g||2.6 g|
|Fat, total||10.4 g||2.9 g|
|- Saturated||2.4 g||0.7 g|
|Carbohydrate||24.9 g||6.9 g|
|- Sugars||10.3 g||2.9 g|
|Sodium||115 mg||32 mg|