Low Sodium Hearty Grain Bowl

Transform your meals with this vibrant and nutritious Low Sodium Hearty Grain Bowl, a delicious medley of wholesome ingredients perfect for a healthy lunch or light dinner. Packed with protein-rich quinoa, creamy avocado, and fiber-filled chickpeas, this recipe is a low-sodium alternative that doesn’t skimp on flavor. Fresh vegetables like cherry tomatoes, cucumber, red bell pepper, and kale add crunch and color, while a tangy olive oil and lemon juice dressing infused with cumin enhances every bite. This quick and easy grain bowl, ready in just 35 minutes, is a versatile and satisfying option for anyone looking for heart-healthy, low-sodium meals bursting with freshness. Ideal for meal prep, it stays delicious for up to two days in the fridge!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 cup quinoa
• 2 cups water
• 1 cup cherry tomatoes
• 1 medium cucumber
• 1 medium red bell pepper
• 0.5 small red onion
• 2 cups kale
• 1 15-ounce can chickpeas
• 1 medium avocado
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon ground cumin
• 0.5 teaspoon ground black pepper
• 0.25 cup fresh parsley

Directions

Step 1

Rinse 1 cup of quinoa under cold water in a fine-mesh strainer.

Step 2

In a pot, bring 2 cups of water to a boil and stir in the quinoa.

Step 3

Reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is tender and the water is absorbed.

Step 4

While the quinoa cooks, halve the cherry tomatoes, peel and dice the cucumber, deseed and chop the red bell pepper, and finely chop the red onion.

Step 5

Remove the leaves from the kale stems, chop them finely and massage them with a little lemon juice to soften.

Step 6

Drain and rinse the chickpeas thoroughly.

Step 7

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

Step 8

In a small bowl, whisk together 3 tablespoons of olive oil, 2 tablespoons of lemon juice, 1 teaspoon of ground cumin, and 0.5 teaspoon of ground black pepper.

Step 9

Pour the dressing over the quinoa mixture and toss to coat evenly.

Step 10

Cube the avocado and gently fold it into the grain bowl.

Step 11

Finely chop the parsley and sprinkle it over the top for garnish.

Step 12

Serve immediately, or refrigerate for up to two days in an airtight container.

Nutrition Facts

Serving size	(1903.5g)

Amount per serving	% Daily Value*
Calories	2045.9

Total Fat 89.3g	0%
Saturated Fat 11.1g	0%
Polyunsaturated Fat 7.1g
Cholesterol 0mg	0%
Sodium 1299.4mg	0%
Total Carbohydrate 251.7g	0%
Dietary Fiber 51.8g	0%
Total Sugars 36.6g
Protein 71.2g	0%

Vitamin D 0IU	0%
Calcium 519.0mg	0%
Iron 23.1mg	0%
Potassium 3455.1mg	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: 38.4%

Protein: 13.6%

Carbs: 48.1%