Quinoa with Garlic-Sautéed Kale
Fluffy quinoa is paired with tender kale and sautéed garlic, then finished with a touch of sesame oil for a warm, nutty accent. This quick, wholesome side dish brings fresh greens and gentle seasoning to any main course.
- Prep10 mins
- Cook25 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Quinoa with Garlic-Sautéed Kale, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 59 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 22 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 71
- Heart Health
- 51
- Metabolic
- 46
- Digestive
- 38
- Inflammatory
- 39
- Performance
- 59
- General Wellness
- 1
Bring water and quinoa to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer until quinoa is tender and water has been absorbed, 15 to 20 minutes.
- 2
Heat olive oil in a skillet over medium heat. Sauté kale and garlic in hot oil until kale is wilted, about 5 minutes. Season with salt and pepper.
- 3
Stir quinoa into the kale mixture and add sesame oil; cook until the flavors blend, about 5 more minutes. Add water to the mixture to prevent sticking.
- Calories 238.69 kcal Moderate 12%
- Protein 7.19 g Moderate 14%
- Carbohydrate 33.73 g 12%
- Total Fat 9.28 g Moderate 12%
- Saturated Fat 0.98 g Low Source 5%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 35.13 mg Low Source 2%
- Dietary Fiber 5.87 g Good Source 21%
- Total Sugars 3.65 g --
- Added Sugars 3.61 g Moderate 7%
- Calcium 102.22 mg Low Source 8%
- Iron 2.59 mg Moderate 14%
- Potassium 0.0 mg Low Source 0%
- Vitamin A 354.87 mcg Good Source 39%
- Vitamin C 85.63 mg Good Source 95%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Sesame
- Garlic 🧄
About This Recipe
Quinoa with Garlic Sautéed Kale is made with 9 ingredients and serves 2. It takes about 35 mins and is rated easy. Key ingredients include Black Pepper, Garlic, Kale, and Olive Oil. Each serving provides about 238.69 kcal, and is a good source of fiber.
Recipe Questions
- What is Quinoa with Garlic-Sautéed Kale made of?
- The main ingredients are Black Pepper, Garlic, Kale, Olive Oil, Quinoa. The full list of 9 is above.
- How long does it take to make Quinoa with Garlic-Sautéed Kale?
- About 35 mins in total: 10 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 238.69 kcal. The full nutrition breakdown is above.
- Is Quinoa with Garlic-Sautéed Kale easy to make?
- This recipe is rated easy, with 9 ingredients and 3 steps.
- Is Quinoa with Garlic-Sautéed Kale healthy?
- Quinoa with Garlic-Sautéed Kale has an easyChef Pro health score of 55/100. Per serving, it provides 238.69 calories and 7.19 g of protein, or 14% of the Daily Value. It is a good source of dietary fiber, vitamin A and vitamin C. Worth noting per serving: added sugars at 3.61 g (7% of the Daily Value). It contains Sesame and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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