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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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Bountiful Broccoli Quinoa Bowl

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
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 $6.29 One serving costs about $6.29 One serving costs about $6.29

$6.29 per serving

137 people like this recipe

137 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

spoonacular Score:99%

Spoonacular Score: 99%

 

Bountiful Broccoli Quinoa Bowl requires approximately 45 minutes from start to finish. This recipe serves 4. For $6.29 per serving, this recipe covers 76% of your daily requirements of vitamins and minerals. Watching your figure? This gluten free and vegan recipe has 1717 calories, 66g of protein, and 70g of fat per serving. 137 people have tried and liked this recipe. It works well as an expensive main course. Head to the store and pick up blanched almonds, avocados, quinoa, and a few other things to make it today. To use up the slivered almonds you could follow this main course with the Avocado Chocolate Ganache Mousse as a dessert. Overall, this recipe earns an amazing spoonacular score of 99%. If you like this recipe, you might also like recipes such as Korean Quinoa Bowl, Nourishing Quinoa Bowl, and Mexican Quinoa Bowl.

Ingredients

Servings:
some
some avocado
avocado
2
2  avocados
avocados
some
some black pepper
black pepper
1 cup
1 cup blanched almonds
blanched almonds
3 heads
3 heads broccoli
broccoli
3 cloves
3 cloves garlic
garlic
1
1  lemon
lemon
3 tablespoons
3 tablespoons nutritional yeast
nutritional yeast
6 cups
6 cups cooked dried quinoa
cooked dried quinoa
some
some crushed red pepper flakes
crushed red pepper flakes
1 teaspoon
1 teaspoon salt
salt
0.5 cups
0.5 cups slivered almonds
slivered almonds
4 servings avocado
4 servings
avocado
2  avocados
2
avocados
4 servings black pepper
4 servings
black pepper
1 cup blanched almonds
1 cup
blanched almonds
3 heads broccoli
3 heads
broccoli
3 cloves garlic
3 cloves
garlic
1  lemon
1
lemon
3 tablespoons nutritional yeast
3 tablespoons
nutritional yeast
6 cups cooked dried quinoa
6 cups
cooked dried quinoa
4 servings crushed red pepper flakes
4 servings
crushed red pepper flakes
1 teaspoon salt
1 teaspoon
salt
0.5 cups slivered almonds
0.5 cups
slivered almonds

Equipment

sieve
sieve
blender
blender
stove
stove
frying pan
frying pan
pot
pot
sieve
sieve
blender
blender
stove
stove
frying pan
frying pan
pot
pot


Instructions

Read the detailed instructions on Running on Real Food

Price Breakdown

Cost per Serving: $6.45
Ingredient
some avocado
2 avocados
some black pepper
1 cup blanched almonds
3 heads broccoli
3 cloves garlic
1 lemon
3 tablespoons nutritional yeast
6 cups cooked dried quinoa
some crushed red pepper flakes
1/2 cup slivered almonds
Price
$2.99
$3.00
$0.80
$2.95
$4.01
$0.20
$0.50
$0.88
$9.11
$0.41
$0.96
$25.82

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.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Quinoa is super healthy. Read more about its health benefits here.

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

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Choose broccoli that is firm and does not have any yellow spots. Store your broccoli in your refrigerator's crisper and use within 3-5 days. The broccoli lesson in the academy has more information about selecting and storing broccoli.

  • 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 lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • get more cooking tips
Disclaimer

Nutritional Information

Quickview
1717 Calories
66g Protein
70g Total Fat
227g Carbs
Limit These
Calories
1717
86%

Fat
70g
108%

  Saturated Fat
8g
51%

Carbohydrates
227g
76%

  Sugar
11g
13%

Cholesterol
0.0mg
0%

Sodium
798mg
35%

Get Enough Of These
Protein
66g
132%

Vitamin C
442mg
536%

Vitamin K
507µg
484%

Manganese
7mg
377%

Folate
944µg
236%

Fiber
50g
204%

Magnesium
783mg
196%

Phosphorus
1801mg
180%

Vitamin E
25mg
171%

Vitamin B6
2mg
135%

Copper
2mg
130%

Potassium
4354mg
124%

Vitamin B2
1mg
117%

Iron
18mg
104%

Vitamin B1
1mg
99%

Zinc
12mg
84%

Vitamin B5
7mg
76%

Vitamin A
3773IU
75%

Vitamin B3
12mg
61%

Selenium
36µg
52%

Calcium
492mg
49%

covered percent of daily need

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