Heart-Healthy Hearty Grain Bowl

Fuel your day with the nourishing goodness of the Heart-Healthy Hearty Grain Bowl, a vibrant and nutritious recipe that's as delicious as it is wholesome. Packed with protein-rich quinoa, fiber-filled kale, and a rainbow of fresh vegetables like cherry tomatoes, cucumber, and creamy avocado, this grain bowl is a heart-smart choice for a satisfying meal. A zesty lemon-garlic dressing ties it all together, while crunchy almonds and nutrient-dense chia seeds add extra texture and flavor. Perfect for meal prep or enjoying fresh, this quick and balanced recipe comes together in just 40 minutes and is ideal for anyone seeking a flavorful, nutrient-packed dish. Whether you're looking to boost your plant-based options or simply savor a clean, hearty meal, this grain bowl delivers on every level.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:20 mins

Total Time:40 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups vegetable broth
• 2 cups kale
• 1 cup cherry tomatoes
• 1 medium cucumber
• 1 medium avocado
• 0.25 cup red onion
• 2 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 0.5 teaspoon garlic powder
• 0.5 teaspoon ground black pepper
• 1 tablespoon low-sodium soy sauce
• 0.25 cup almonds
• 2 tablespoons chia seeds

Directions

Step 1

Rinse 1 cup of quinoa under cold water using a fine mesh sieve.

Step 2

In a medium saucepan, combine the quinoa and 2 cups of vegetable broth. Bring to a boil over medium-high heat.

Step 3

Once boiling, reduce the heat to low, cover, and simmer for about 15 minutes or until the broth is absorbed. Fluff with a fork and set aside.

Step 4

While the quinoa is cooking, wash and chop 2 cups of kale, 1 medium cucumber, and halve 1 cup of cherry tomatoes.

Step 5

Dice 1 medium avocado and finely chop 0.25 cup of red onion.

Step 6

In a large mixing bowl, combine the cooked quinoa, kale, cherry tomatoes, cucumber, avocado, and red onion.

Step 7

In a small bowl, whisk together 2 tablespoons of extra virgin olive oil, 2 tablespoons of lemon juice, 0.5 teaspoon of garlic powder, 0.5 teaspoon of ground black pepper, and 1 tablespoon of low-sodium soy sauce.

Step 8

Pour the dressing over the quinoa mixture and toss well to combine all ingredients evenly.

Step 9

Chop 0.25 cup of almonds and sprinkle them, along with 2 tablespoons of chia seeds, over the grain bowl.

Step 10

Serve immediately, or refrigerate for 30 minutes to allow flavors to meld. Enjoy your heart-healthy grain bowl as a robust, nutrient-packed meal.

Nutrition Facts

Serving size	(1375.4g)

Amount per serving	% Daily Value*
Calories	1658.1

Total Fat 91.3g	0%
Saturated Fat 10.1g	0%
Polyunsaturated Fat 9.4g
Cholesterol 0mg	0%
Sodium 2860.9mg	0%
Total Carbohydrate 171.5g	0%
Dietary Fiber 33.4g	0%
Total Sugars 19.6g
Protein 52.4g	0%

Vitamin D 0IU	0%
Calcium 520.6mg	0%
Iron 13.7mg	0%
Potassium 2718.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.8%

Protein: 12.2%

Carbs: 39.9%