Gobble Up Kale and Quinoa Pilaf

Kale and Quinoa Pilaf with Roasted Butternut Squash is not only a hearty Meatless Monday entree, but also a colorful Thanksgiving dish.

Dieticians, cooks and foodies call kale the “queen of the leafy greens.” It’s packed with nutrients, especially vitamins K, A, C and B6, plus the minerals manganese, copper, calcium and potassium. Manganese is involved in many biochemical processes, including processing cholesterol, carbohydrates and protein, according to the National Library of Medicine. It might also be involved in bone formation.

Often used like rice or pasta, quinoa is actually a seed. Native to the Andes, the ancient food is related to beets, chard and spinach, according to the Whole Grains Council. In fact, the leaves of the plant are edible too.

Quinoa is a complete protein, meaning that it contains all of the essential amino acids, including lysine. Many grains lack lysine, so quinoa is an excellent addition to a vegetarian or vegan diet. Also among its generous supply of nutrients is magnesium. Not to be confused with manganese, mentioned above, magnesium helps with hundreds of chemical processes in the body. It helps to maintain normalnerve and muscle function, supports a healthy immune system, maintains a steady heart beat and helps to keep bones strong, says the National Library of Medicine. It also helps regulate blood glucose levels and aid in the production of energy and protein.

Kale and Quinoa Pilaf

Serves 3. Serving Size: 1.25 cups.
Per Serving: 300 calories, 10 grams of fat, 72 mg of sodium.

Ingredients:

• 2 cups, salted water or low-sodium vegetable stock
• 1 cup, quinoa, rinsed
• 2 cups, lacinto kale, washed and chopped into 1-inch pieces
• 1 lemon, zested and juiced
• 2 scallions, minced
• 2 tbsp., toasted walnut oil or olive oil
• 1 cup, butternut squash, cut into 1/4 inch cubes
• ¼ cup, crumbled goat cheese
• Optional: dried unsweetened cherries or cranberries
• Salt and pepper, to taste

Directions:

1. Heat oven to 425 degrees.
2. Toss cubed butternut squash with 1 tbsp olive oil, and a pinch of salt and pepper. Roast in oven for 20-25 minutes or until fork-tender.
3. Bring the water or vegetable stock to a boil in a covered pot. Add the quinoa, cover, and lower the heat until it is just enough to maintain a simmer. Let simmer for 10 minutes, then top with the kale and re-cover. Simmer for another 5 minutes, then turn off the heat and allow to steam for 5 more minutes.
4. In a separate bowl, add the lemon zest and juice from one lemon. Combine with chopped scallions, other tbsp of oil, and goat cheese.
5. Fluff the pilaf and add dressing from separate bowl. Add butternut squash cubes and toss until combined. Season with salt and pepper.

Inspired by One-Pot Kale and Quinoa Pilaf on Food52.com.

This post was written by Danielle Staub, RD, CDN, outpatient clinical dietitian at Lenox Hill Hospital.

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