🌱 eat more fiber

Ingredients

• 1 cup Quinoa (rinsed)
• 2 cups Water
• 1 can Canned Chickpeas (15 oz, drained and rinsed)
• 4 cups Kale (stems removed, torn into bite‑size pieces)
• 2 Carrot (julienned)
• 1 cup Red Cabbage (shredded)
• 1 Avocado (sliced)
• 2 tablespoons Lemon Juice (freshly squeezed)
• 2 tablespoons Tahini (stirred to smooth consistency)
• 1 teaspoon Maple Syrup
• 1 clove Garlic (minced)
• 1 tablespoon Olive Oil (extra‑virgin)
• ½ teaspoon Salt
• ¼ teaspoon Black Pepper (freshly ground)

Instructions

1. Cook the Quinoa

   Rinse 1 cup of quinoa under cold water using a fine mesh sieve. Combine quinoa and 2 cups of water in a medium saucepan, bring to a boil, then reduce heat to low, cover, and simmer for 12‑15 minutes until water is absorbed and quinoa is fluffy.

   Time: PT15M

   Temperature: Medium heat

2. Prepare the Vegetables

   While quinoa cooks, wash and dry the kale, then remove stems and tear leaves into bite‑size pieces. Julienne the carrots and shred the red cabbage. Place all vegetables in a large mixing bowl.

   Time: PT5M

3. Make the Lemon‑Tahini Dressing

   In a small bowl, whisk together 2 tbsp tahini, 2 tbsp fresh lemon juice, 1 tsp maple syrup, 1 minced garlic clove, 1 tbsp olive oil, ½ tsp salt, and ¼ tsp black pepper. Add a splash of water (about 1‑2 tbsp) if the dressing is too thick.

   Time: PT5M

4. Combine the Bowl

   Add the cooked quinoa (still warm) and drained chickpeas to the vegetable bowl. Drizzle the lemon‑tahini dressing over everything and toss gently until evenly coated.

   Time: PT5M

5. Plate and Garnish

   Divide the mixture into four serving bowls. Top each with sliced avocado and an optional sprinkle of extra black pepper or toasted seeds.

   Time: PT5M

Nutrition Facts

Calories

420

Protein

14 g

Carbohydrates

55 g

Fat

16 g

Fiber

15 g