Quinoa/kale/white bean power bowl

Research suggests a connection between low iron levels and symptoms of anxiety. The iron in this recipe is supplied by the greens, the white beans, the pumpkin seeds, and the quinoa. The lemon juice in the dressing aids in the absorption of it. It’s not only healthy, it’s delicious! The beauty of this bowl is you may double the dressing and add whatever veggies that you enjoy.

1 oz of pumpkin seeds packs around 2.3 mg of iron
Quinoa can be a good source of iron, with 2.8 mg per cup
One cup of the cooked legumes not only contains 17.4 g of plant-based protein, but also provides 6.6 mg of iron.

Ingredients

2 bunches curly kale, massaged w/a pinch of salt and 1 tbsp olive oil
1 can of drained and rinsed white beans- whatever you have or like- I use butter beans
1 ½ cups of prepared quinoa
¾ cup raw pumpkin seeds
1 cucumber diced- skin on
1 cup cherry tomatoes, halved
salt and pepper

Dressing

3 Tbsp water
3 Tbsp maple syrup
4 Tbsp cold pressed olive oil
Juice of one large lemon
2 tsp minced garlic
salt and pepper to taste
2 Tbsp nutritional yeast
1 tsp dry oregano
2 tsp dijon mustard

Dice the vegetables very small. Remove large stems from kale and chop the leaves very small. Massage the kale with clean hands using salt and 1 tbsp of olive oil for about 2-3 minutes. This makes it much softer. Mix all ingredients for the power bowl together in a large bowl. Mix together dressing ingredients in a bowl or shaker and blend well. Adjust seasonings as needed. Pour over veggies and toss to coat. Serve in individual bowls.

Andrea Mayhew, RN/Health Coach