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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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The “Zen” Quinoa Bowl (gluten free & can be made vegan!)

 
This recipe belongs to the top 10% of the most popular recipes.popular
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $4.81 One serving costs about $4.81

$4.81 per serving

28715 people like this recipe

28,715 likes

This recipe is ready in 15 minutes

Ready in 15 minutes

spoonacular Score:100%

Spoonacular Score: 100%

 

The “Zen” Quinoa Bowl (gluten free & can be made vegan!) might be a good recipe to expand your main course recipe box. One portion of this dish contains around 33g of protein, 11g of fat, and a total of 423 calories. This recipe serves 1 and costs $4.81 per serving. 28714 people were impressed by this recipe. Head to the store and pick up paprika, mushrooms, cherry tomatoes, and a few other things to make it today. To use up the lime you could follow this main course with the Lime Angel Food Cake with Lime Glaze and Pistachios as a dessert. It is a good option if you're following a gluten free, dairy free, and vegetarian diet. From preparation to the plate, this recipe takes around 15 minutes. It is brought to you by Nutritionist in the Kitchen. With a spoonacular score of 91%, this dish is amazing. Similar recipes are The “Zen” Quinoa Bowl (gluten free & can be made vegan!), Gluten-Free Vegan Walnut and Oat Brownies (Vegan, Gluten-Free, Grain-Free, Flourless, Dairy-Free, No Refined Sugar), and Crispy Quinoa Cakes (Vegan, Gluten-Free, Nut-Free).

Ingredients

Servings:
6
6  egg whites
egg whites
0.5 cups
0.5 cups broccolini
broccolini
0.25 cups
0.25 cups cherry tomatoes
cherry tomatoes
0.25 cups
0.25 cups mushrooms
mushrooms
1 cup
1 cup kale
kale
0.5 cups
0.5 cups carrot
carrot
0.5 teaspoons
0.5 teaspoons yellow curry powder
yellow curry powder
0.25 teaspoons
0.25 teaspoons garlic powder
garlic powder
0.25 teaspoons
0.25 teaspoons onion powder
onion powder
0.25 teaspoons
0.25 teaspoons paprika
paprika
0.25 teaspoons
0.25 teaspoons salt
salt
0.13 teaspoons
0.13 teaspoons pepper
pepper
1
1  lime
lime
0.5 cups
0.5 cups cooked quinoa
cooked quinoa
0.25
0.25  avocado
avocado
0.25 cups
0.25 cups sprouts
sprouts
6  egg whites
6
egg whites
0.5 cups broccolini
0.5 cups
broccolini
0.25 cups cherry tomatoes
0.25 cups
cherry tomatoes
0.25 cups mushrooms
0.25 cups
mushrooms
1 cup kale
1 cup
kale
0.5 cups carrot
0.5 cups
carrot
0.5 teaspoons yellow curry powder
0.5 teaspoons
yellow curry powder
0.25 teaspoons garlic powder
0.25 teaspoons
garlic powder
0.25 teaspoons onion powder
0.25 teaspoons
onion powder
0.25 teaspoons paprika
0.25 teaspoons
paprika
0.25 teaspoons salt
0.25 teaspoons
salt
0.13 teaspoons pepper
0.13 teaspoons
pepper
1  lime
1
lime
0.5 cups cooked quinoa
0.5 cups
cooked quinoa
0.25  avocado
0.25
avocado
0.25 cups sprouts
0.25 cups
sprouts

Equipment

sauce pan
sauce pan
bowl
bowl
frying pan
frying pan
wok
wok
sauce pan
sauce pan
bowl
bowl
frying pan
frying pan
wok
wok


Instructions

Read the detailed instructions on Nutritionist in the Kitchen

Price Breakdown

Cost per Serving: $4.83
Ingredient
6 egg whites
1/2 cup broccolini
1/4 cup cherry tomatoes
1/4 cup mushrooms
1 cup kale
1/2 cup carrot
1/2 teaspoon yellow curry powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon paprika
1 lime
1/2 cup cooked quinoa
1/4 avocado
1/4 cup sprouts
Price
$1.09
$1.75
$0.33
$0.13
$0.30
$0.11
$0.05
$0.02
$0.02
$0.06
$0.25
$0.26
$0.38
$0.08
$4.83

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

Price Tips

  • Avocados are one of the "clean fifteen", so you don't have to buy them organic if you don't want to spend the extra dough.

Cooking Tips

  • If you're buying an avocado to use for dinner tonight, make sure you choose a ripe one! Find an avocado that is soft enough to press your fingertips into. If it's too firm, it's not ripe. If it's almost smooshy, it's too ripe. The perfect avocado can be hard to find in stores, so you might have to buy your avocados in advance and ripen them at home. To speed up the ripening process, put the avocados in a paper bag with an apple or banana. It really works!

  • The average fresh lime contains 2 tablespoons of lime juice (just in case you are substituting bottled lime juice).

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • get more cooking tips

Green Tips

  • Good news for mushroom lovers: according to the Environmental Working Group (EWG), mushrooms are pretty "clean" when it comes to pesticide residue, so you do not have to splurge on extra-expensive organic mushrooms (unless you want to!)

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
422 Calories
33g Protein
10g Total Fat
54g Carbs
Limit These
Calories
422
21%

Fat
10g
17%

  Saturated Fat
1g
9%

Carbohydrates
54g
18%

  Sugar
10g
11%

Cholesterol
0.0mg
0%

Sodium
993mg
43%

Get Enough Of These
Protein
33g
67%

Vitamin K
497µg
473%

Vitamin A
19449IU
389%

Vitamin C
196mg
238%

Copper
1mg
77%

Vitamin B2
1mg
72%

Manganese
1mg
69%

Selenium
42µg
61%

Fiber
12g
48%

Potassium
1506mg
43%

Magnesium
149mg
37%

Folate
139µg
35%

Phosphorus
336mg
34%

Vitamin B6
0.65mg
32%

Iron
5mg
28%

Calcium
255mg
26%

Vitamin B1
0.33mg
22%

Vitamin B3
4mg
20%

Vitamin B5
1mg
19%

Vitamin E
2mg
19%

Zinc
2mg
16%

Vitamin B12
0.17µg
3%

covered percent of daily need

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