Sweet Potatoes and Kale with Quinoa
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
- 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
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
Serving Size: 1/2 cup
* 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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