PCOS-Friendly Power Bowl
PCOS-Friendly Power Bowl
Ingredients
For the Roasted Chickpeas
- 1 can canned chickpeas, 15 ounce, rinsed and drained
- 1 tablespoon olive oil
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
For the Grains
- 1 cup quinoa, uncooked, rinsed
- 2 cups water
- 1/4 teaspoon salt
For the Vegetables
- 3 cups broccoli florets
- 4 cups kale, packed, stems removed, roughly chopped
- 1 cucumber, medium, diced
- 1 teaspoon olive oil, for massaging kale
- 1 teaspoon lemon juice, for massaging kale
- 1/8 teaspoon salt, for massaging kale
For the Creamy Tahini Dressing
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons water, or more, as needed
- 1 clove garlic, minced
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
Instructions
- 1
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
⏱️ 5 min•🌡️ 400
- 2
Prepare the roasted chickpeas: In a medium bowl, combine the rinsed and drained chickpeas with 1 tablespoon olive oil, smoked paprika, garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Toss to coat evenly. Spread the chickpeas in a single layer on the prepared baking sheet.
⏱️ 5 min
- 3
Roast the chickpeas for 20-25 minutes, or until crispy and golden brown, shaking the pan halfway through.
⏱️ 25 min•🌡️ 400
- 4
While chickpeas are roasting, cook the quinoa: In a medium saucepan, combine the rinsed quinoa, 2 cups water, and 1/4 teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
⏱️ 25 min
- 5
Steam the broccoli: While quinoa is cooking, steam the broccoli florets until tender-crisp, about 5-7 minutes. This can be done in a steamer basket over boiling water or in the microwave.
⏱️ 7 min
- 6
Massage the kale: In a large bowl, combine the chopped kale with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/8 teaspoon salt. Use your hands to massage the kale for 2-3 minutes until it softens and becomes bright green.
⏱️ 3 min - 7
Prepare the creamy tahini dressing: In a small bowl, whisk together the tahini, 2 tablespoons lemon juice, 2 tablespoons water, minced garlic, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Add more water, 1 teaspoon at a time, until the dressing reaches your desired consistency.
⏱️ 5 min
- 8
Assemble the power bowls: Divide the cooked quinoa among 4 bowls. Top each with massaged kale, steamed broccoli, diced cucumber, and roasted chickpeas. Drizzle generously with the creamy tahini dressing.
⏱️ 5 min
Kitchen Tools
Nutrition Facts (per serving)
PCOS-Friendly Power Bowl
For the Roasted Chickpeas
- 1 can canned chickpeas, 15 ounce, rinsed and drained
- 1 tablespoon olive oil
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
For the Grains
- 1 cup quinoa, uncooked, rinsed
- 2 cups water
- 1/4 teaspoon salt
For the Vegetables
- 3 cups broccoli florets
- 4 cups kale, packed, stems removed, roughly chopped
- 1 cucumber, medium, diced
- 1 teaspoon olive oil, for massaging kale
- 1 teaspoon lemon juice, for massaging kale
- 1/8 teaspoon salt, for massaging kale
For the Creamy Tahini Dressing
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons water, or more, as needed
- 1 clove garlic, minced
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
Instructions
- 1
Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
⏱️ 5 min•🌡️ 400 - 2
Prepare the roasted chickpeas: In a medium bowl, combine the rinsed and drained chickpeas with 1 tablespoon olive oil, smoked paprika, garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Toss to coat evenly. Spread the chickpeas in a single layer on the prepared baking sheet.
⏱️ 5 min - 3
Roast the chickpeas for 20-25 minutes, or until crispy and golden brown, shaking the pan halfway through.
⏱️ 25 min•🌡️ 400 - 4
While chickpeas are roasting, cook the quinoa: In a medium saucepan, combine the rinsed quinoa, 2 cups water, and 1/4 teaspoon salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until all water is absorbed. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
⏱️ 25 min - 5
Steam the broccoli: While quinoa is cooking, steam the broccoli florets until tender-crisp, about 5-7 minutes. This can be done in a steamer basket over boiling water or in the microwave.
⏱️ 7 min - 6
Massage the kale: In a large bowl, combine the chopped kale with 1 teaspoon olive oil, 1 teaspoon lemon juice, and 1/8 teaspoon salt. Use your hands to massage the kale for 2-3 minutes until it softens and becomes bright green.
⏱️ 3 min - 7
Prepare the creamy tahini dressing: In a small bowl, whisk together the tahini, 2 tablespoons lemon juice, 2 tablespoons water, minced garlic, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Add more water, 1 teaspoon at a time, until the dressing reaches your desired consistency.
⏱️ 5 min - 8
Assemble the power bowls: Divide the cooked quinoa among 4 bowls. Top each with massaged kale, steamed broccoli, diced cucumber, and roasted chickpeas. Drizzle generously with the creamy tahini dressing.
⏱️ 5 min