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Healthy Low-Cholesterol Summer-to-Fall Transition Bowl

Healthy Low-Cholesterol Summer-to-Fall Transition Bowl - featured image
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A vibrant, comforting bowl combining fresh summer produce and warming fall spices, perfect for a wholesome, low-cholesterol meal that comes together in under 30 minutes.

Ingredients

Scale
  • Baby kale leaves, washed and tough stems removed
  • 1 cup cooked quinoa
  • 1 cup sweet corn kernels, fresh or frozen
  • 1 red bell pepper, thinly sliced
  • 1 Granny Smith apple, cored and diced
  • 1 ripe avocado, sliced
  • 1 medium carrot, shredded
  • 1 cup cooked or canned chickpeas, rinsed
  • ¼ cup toasted pumpkin seeds (pepitas) or walnuts
  • 3 tablespoons tahini
  • 2 tablespoons fresh lemon juice
  • 1 small garlic clove, minced
  • 1 teaspoon maple syrup or honey
  • 2–4 tablespoons water (to thin dressing)
  • Salt and freshly ground black pepper to taste

Instructions

  1. Rinse 1 cup (170g) of quinoa under cold water to remove bitterness. Place in a medium saucepan with 2 cups (480ml) of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and fluff with a fork. Let cool slightly (about 10 minutes).
  2. In a small bowl or jar, combine 3 tablespoons of tahini, 2 tablespoons of fresh lemon juice, 1 small minced garlic clove, 1 teaspoon maple syrup, and a pinch of salt and pepper. Whisk or shake well while gradually adding 2-4 tablespoons of water until the dressing reaches a smooth, pourable consistency. Taste and adjust seasoning as needed.
  3. Wash and dry baby kale, removing thick stems. Thinly slice 1 red bell pepper and shred 1 medium carrot. Core and dice 1 Granny Smith apple (no need to peel). Slice 1 ripe avocado just before serving to prevent browning.
  4. In a dry skillet over medium heat, toast ¼ cup (30g) pumpkin seeds or chopped walnuts for 3-5 minutes, stirring frequently until fragrant and lightly golden. Remove from heat and set aside.
  5. In a large mixing bowl, toss together the cooked quinoa, baby kale, corn kernels (about 1 cup / 150g), sliced bell pepper, shredded carrot, and chickpeas (1 cup / 165g). Drizzle roughly half the dressing over the mixture and toss gently to coat. Add more dressing as desired.
  6. Divide the mixture into serving bowls. Top each with diced apple, sliced avocado, and toasted seeds. Finish with an extra drizzle of dressing if you like.
  7. Serve immediately. This bowl is best enjoyed fresh to keep the avocado vibrant and the kale crisp, but you can refrigerate leftovers for up to 2 days.

Notes

Cook quinoa in advance to save time. Slice avocado just before serving to prevent browning. Massage kale with a pinch of salt to soften if desired. Toast nuts or seeds carefully to avoid burning. Dressing can be adjusted for thickness by adding water slowly. For nut-free version, substitute walnuts with extra pumpkin seeds or hemp seeds.

Nutrition

Keywords: healthy bowl, low cholesterol, summer to fall recipe, quinoa bowl, vegan, plant-based, gluten-free, easy dinner, nutritious meal

Find it online: https://grubella.com/healthy-low-cholesterol-summer-to-fall-transition-bowl-recipe-easy-and-delicious/