This is a healthy meal that can be made in 10 minutes* (provided you have prepared beforehand and already have these ingredients cooked and ready to go; otherwise, it will take you some time to make these!) This meal starts with quinoa and chickpeas. Both are nutritious, healthy additions to the kale and tomatoes, and don’t forget the onion. I do love the versatility of onions. A healthy but not so healthy but satisfying way to use onions is to make onion rings, or petals, and they can be air-fried or baked for a healthier alternative to fried onion rings. 

When onion rings were an option instead of fries growing up, whenever I went out to eat I often couldn’t decide, so instead I would get both. These days I don’t eat out, but if I want onion rings or fries, I usually pick one or the other, not both.  Onion Rings, warm brown breaded goodness in a ring. For the quinoa, you’ll measure out 1 cup quinoa and add it to a pan with 3 cups of water. A 2 to 1 ratio. Bring it to a boil on medium heat; it should begin boiling in about 5-7 minutes. Once it’s boiling, turn down the heat to low and cover with the lid. Cook for 20 minutes, and fluff with a fork. Set aside. 

For the chickpeas, I buy dry chickpeas and then make them myself. I don’t buy canned chickpeas. You can find the recipe for chickpeas here. 

You can prepare the rest of the meal in a matter of minutes. Kale, a healthy leafy green, contains healthy amounts of vitamin K, vitamin C, calcium, and iron. Add the kale to a microwave-safe bowl with just a tablespoon of water and steam for 1-2 minutes. Peel the onion and slice the onion; add 2 oz to a bowl and steam for 1-2 minutes. Get out your tomatoes and then rinse and slice them. Steam for about 1 minute. For the purposes of plating my meal, I cooked them separately, but you can certainly get out a small pan, add the kale, onion, and tomatoes, and add just a tablespoon or two of water and steam it on medium heat. 

Add the kale to the bowl. Top with the chickpeas. Measure out 1/4 cup of the cooked quinoa and add to the bowl. Next, add the tomatoes and onion. With some prep before hand, you can make meals like this in 10 minutes. Perfect for the busy person on the go and easy preparation to take to work in the morning. This is an easy way to eat healthy and still feel satisfied. You can mix and match this bowl with other veggies, grains, starch, and protein. Check out my mix and match meal bowl card for more ideas on how to turn your everyday ingredients into quick, easy meals. 

For meal ideas to mix and match throughout the week, click here to download your meal bowl card to make meal planning easy. 

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Ingredients 

1/2 cup cooked chickpeas

1.5 oz kale

2 oz onion

2 oz tomatoes

1/4 cup cooked quinoa

Directions 

Add 1 1/2 cups of quinoa to a small sauce pan. Add 3 cups of water. Stir and bring to a boil on medium heat. Turn the heat down to low and cook for 20 minutes, covered. Fluff with a fork.

Steam the kale for 1 1/2 to 2 minutes. Add kale to a bowl. Peel and slice a medium onion. Measure out 2 oz. and save the rest for other meals. Steam the onion for 1-2 minutes. Add to the bowl. Rinse the tomatoes, chop them, and steam for 1 minute. Add the tomatoes to the bowl.

Measure out 1/4 cup of cooked quinoa and add it to the bowl. Save the remaining quinoa for other meals. Add 1/2 cup of cooked chickpeas to the bowl. Add your favorite seasonings and sauces.

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