Steamed Quinoa Blend with Kale and Roasted Pecans

Nutrient-Rich Quinoa, Kale, and Pecan Medley

Steamed Quinoa Blend with Kale and Roasted Pecans

Sink your teeth into this delicious quinoa, kale, and pecan side dish, skillfully crafted from the recurring pages of Food & Wine magazine. This delectable creation offers a delightful blend of flavors and a truckload of health perks.

• Portions: 8 servings
• Degree of Difficulty: Simple
• Preparation and Cook Time: 50 minutes, with 20 minutes of active cooking

Components (9)

• 1/2 cup coarsely hacked pecan halves
• 2 cups rinsed and drained quinoa
• 4 cups water
• 1/2 teaspoon kosher salt, with more at your discretion
• 3 tablespoons olive oil, plus additional oil as needed
• 1 medium-sized yellow onion, finely diced
• 3 minced garlic cloves
• 10 large kale leaves, any variety, stems discarded, leaves coarsely chopped
• Freshly ground black pepper

Instructions

1. Crank up the oven to 300°F and place a rack conveniently in the middle. Scatter the pecans onto a baking sheet with rim and toast until fragrant and gently browned, requiring around 10 minutes. Allow cooling before setting aside.
2. In a medium pot with a robust base, bring the quinoa, water, and measured salt to a rolling boil over high heat, stirring intermittently. Reduce the heat to low and allow the quinoa to simmer until it has fully absorbed the water, approximately 15 minutes. Remove from heat and set aside.
3. Add the measured olive oil to a large pan or skillet over medium heat. Cook the onion until it becomes translucent, roughly 4 minutes, while stirring occasionally. Add the garlic and kale, using tongs to flip the kale over until it begins to wilt and soften. If the pan seems dry, add up to 1/4 cup water. Season with salt and black pepper to taste, stir well, and shut off the heat.
4. Incorporate the cooked quinoa and the kale mixture to a large mixing bowl and toss to blend. If the quinoa looks parched, add an extra tablespoon of olive oil. Adjust the seasoning with additional salt and pepper if needed. Swiftly mix in the toasted pecans and serve.

A Healthy Snapshot:

The harmonious combination of quinoa, kale, and pecans produces a highly nutritious side dish. Each ingredient brings unique health benefits:

Quinoa

• Protein and Fiber Overload: Quinoa boasts complete protein and an abundance of dietary fiber, manganese, magnesium, and folate, promoting digestive health and satiety[4].
• Antioxidant Defense: Quinoa contains numerous antioxidants, offering protection against oxidative stress and inflammation.
• Stable Blood Sugar Levels: The fiber contained in quinoa can assist in balancing blood sugar levels, serving as an ideal choice for individuals managing diabetes.

Kale

• Antioxidant Empire: Kale is loaded with flavonoids and carotenoids, powerhouse antioxidants that ward off oxidative stress and guard against chronic diseases, such as cancer and heart disease[1].
• Heart Health Champion: Kale is rich in fiber, potassium, and antioxidants, which help in lowering cholesterol levels and maintaining healthy blood pressure, reducing the risk of cardiovascular diseases[1].
• Strong Bone Support: Kale contains calcium, magnesium, and vitamin K, vital nutrients essential for maintaining strong bones[1].

Pecans

• Healthy Fat Trove: Pecans chock full of monounsaturated fats contribute to heart health by mitigating LDL cholesterol levels[5].
• Antioxidant Fortress: Pecans are packed with a variety of antioxidants, offering protection against oxidative stress, inflammation, and chronic illnesses[5].
• Digestive Aid: Pecans are a rich source of dietary fiber, supporting healthy digestion and bowel function.

1. This nutrient-rich dish, found on the Aussiedlerbote website, falls under the uncategorized section for further organization of recipes.
2. In need of an impressive side for dinner tonight, substitute the pecan medley with garlic and kale for a delightful burst of flavor that boasts nutrition benefits too.
3. Nutrition facts show the garlic, kale, quinoa, and pecan medley as a meal filled with protein, fiber, and antioxidants for a satisfying and healthy choice.
4. DNL readers can quickly relish in the recipe for the quinoa, kale, and pecan medley, created from the trusted source of Food & Wine magazine, perfect for any mealtime occasion.

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