Quinoa, bean, and kale for dinner

This dish is unbelievably easy and so delicious you will flip. This is the “I don’t want to spend much time in the kitchen, but want something that is elegant and nutritious and simple” dish for you and your family.

The following serves about 4 people, depending on whether this is a side dish or a main dish. It is a complete protein, all vegetarian (except for the grated cheese), and very low on the glycemic index. (It won’t spike your blood sugar.) It has healthy fats, rich in antioxidants from the veggies, plenty of fiber from the beans, and is beautiful to look at. The first night I made it, we had salmon burgers with pesto as the main course. The second night, it was even tastier, and I heated it up for the main course.

Did I say that this is incredibly simple?

I won’t use the adjective ORGANIC in front of every ingredient. But that is what I use and what I recommend.

Take one cup of multi-colored quinoa and cook for 15 minutes in chicken broth. First, bring broth to a boil, then simmer for 15 minutes. (Quinoa is a super grain. Easier to cook than rice, higher in protein, and lower in the carb department.)

While the quinoa is cooking chop up two cups of kale, 1/2 each red, yellow and orange bell pepper, and one cup of cilantro. Feel free to adjust to your taste.

Drain one can of black beans and one small can of chopped green chilis. When the quinoa is finished cooking, throw in all of the remaining ingredients and return to the stove on very low. Allow the veggies to be slightly steamed right in the pot. Add one teaspoon of powdered chili. You can easily adjust the spiciness to taste. Cut up cubes of Pepper Jack yogurt cheese, about 1/2 cup and stir in until melted.


Rosie Bank is Board Certified Integrative Nutrition Health Coach and the founder of Health Matters Coaching. She is the author of the book, Health Matters. Rosie is a graduate of the Institute for Integrative Nutrition and is certified by The Center for Nutrition Studies (e-Cornell) in Plant Based Nutrition. Rosie is an international speaker, blogger, and the founder of Health Matters podcast. She is certified as a Nutrition and Wellness Consultant through the American Fitness Professional Association and as a Nutrition Advisor through Sanoviv Medical Institute. Rosie founded The Vitality Club in Brentwood, CA in 2018.

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