Sweet Potatoes and Kale with Quinoa

Healthy Living, Recipes

A hearty side dish, this Sweet Potatoes and Kale with Quinoa is a healthy alternative to sweet potato casseroles filled with butter and high calories.

This recipe is simple to prepare and can easily be served gluten-free. Gluten-free diets are important for people with Type 1 Diabetes who have celiac disease or gluten-sensitivity. Not only does this dish offer a variety of colors with complementary flavors, but it also serves as a good source of protein and fiber, which helps with blood glucose control. This recipe is low sodium and one serving totals 1 1/2 carbohydrate choices, making it a smart choice for supporting heart health and blood pressure management.

Deborah Richter RD, CDE

Registered Dietician & Certified Diabetes Educator, Sisters of Charity Hospital, St. Joseph Campus

Ingredients

  • 1 cup quinoa
  • 1 Tbsp olive oil
  • 2 garlic cloves minced
  • 2 small sweet potatoes peeled and cubed
  • 1 bunch kale stems removed and leaves torn into 2-inch pieces
  • 3/4 cup chicken broth (gluten free if needed)
  • 1 tsp soy sauce or tamari (gluten free if needed)
  • 1/2 tsp minced fresh ginger
  • 1/8 tsp salt
  • Black pepper to taste

Preparation

In a small saucepan, combine 2 cups water and quinoa and bring to a boil. Reduce heat and simmer, covered, until water is absorbed, 12 to 15 minutes.

In a large saucepan, heat the oil over medium heat. Add the garlic and sauté until fragrant. Add the sweet potatoes and cook, tossing occasionally, until softened, 5 to 6 minutes.

Add the kale, broth, soy sauce, ginger, salt and black pepper to taste. Cook, tossing often, until the vegetables are tender, 10 to 12 minutes. Serve the vegetables over the quinoa.

Yield: 8 servings

Heart Healthy Recipe
Gluten Free Recipe
Bariatric Recipe

Nutrition Facts

Serving Size: 1/2 cup

Calories: 141

Sodium: 180mg

Fat: 3g

Carbohydrates: 24g

Saturated Fat: 0g

Fiber: 3g

Cholesterol: 0mg

Protein: 4g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.