Kale-Quinoa Bowls with Miso Dressing and Tuna

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(1)

The deeper the miso color, the more intense the flavor. White miso has a delicate sweetness that lends itself well to the dressing in this grain bowl.

Kale-Quinoa Bowls with Miso Dressing and Tuna
Photo: Carson Downing
Total Time:
30 mins
Servings:
4

Ingredients

  • cup quinoa, uncooked, rinsed, and drained

  • 1 cup frozen edamame

  • ¼ cup lemon juice

  • 3 oranges; 1 zested and juiced, 2 peeled and sliced

  • 3 tablespoon vegetable oil

  • 2 cloves garlic, minced

  • 1 tablespoon white miso paste

  • 4 4 ounce tuna steaks

  • 5 cup kale, stemmed and chopped

  • 1 medium cucumber, sliced

  • Sesame seeds

Directions

  1. In a small saucepan combine quinoa, 1 1/3 cups water, and 1/2 teaspoon salt. Bring to boiling; reduce heat. Simmer, covered, 15 minutes or until liquid is absorbed. Remove from heat. Stir in frozen edamame; let stand 10 minutes.

  2. Meanwhile, for dressing, in a small bowl whisk together lemon juice, orange zest and juice, 3 tablespoons vegetable oil, the garlic, miso paste, 1/2 teaspoon salt, and 1/4 teaspoon ground black pepper. Place tuna in a shallow dish. Drizzle with 2 tablespoons dressing. Turn to coat.

  3. On a grill or in a greased grill pan cook tuna over medium 3 to 4 minutes per side. (Tuna will still be pink in the center.)

  4. Place kale in a large bowl. Add 1 tablespoon dressing. Using your hands or tongs, massage kale 1 minute.

  5. Divide quinoa mixture among bowls. Add kale, cucumber, and orange slices. Slice tuna and add to bowls. Drizzle with dressing. If desired, sprinkle with sesame seeds. Serves 4.

Nutrition Facts (per serving)

456 Calories
15g Fat
45g Carbs
39g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 456
% Daily Value *
Total Fat 15g 19%
Saturated Fat 1g 5%
Cholesterol 44mg 15%
Sodium 216mg 9%
Total Carbohydrate 45g 16%
Total Sugars 13g
Protein 39g
Vitamin C 141.5mg 708%
Calcium 298mg 23%
Iron 4.3mg 24%
Potassium 1387mg 30%
Folate, total 179.6mcg
Vitamin B-12 2.4mcg
Vitamin B-6 1.3mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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