The Balanced Diet: Salmon and Quinoa Bowls with Kale and Tahini-Yogurt Sauce

Sockeye Salmon Quinoa Bowl Recipe with Kale and Tahini Yogurt Sauce | Healthy Quick and Easy Dinner Ideas | Gluten-Free I’m back at my desk after 9 days of amazing adventures in Vietnam and Cambodia! It took over 24 hours to make my way across the globe and I’ve been feeling pretty Zombie-like in my post-temple time haze. It hasn’t helped that I got so used to waking up every morning with a big steaming bowl of Pho for breakfast.

But aside from the rice noodles packed with herbs, and other Vietnamese specialties that were relatively healthy, my trip also involved a whole lotta crap. I must have taken down a small village of free Toblerone on the plane rides alone, much to the chagrin of the Cathay Pacific stewardesses. And then there were the daiquiris

So I don’t need a resolution to hop back on the health train and get back in the swing of some home cooking.

Quinoa Kale Bowl Recipe with Salmon, Chickpeas, Lemon, Tahini and Yogurt Sockeye Salmon and Quinoa Bowl Recipe with Kale and Tahini Yogurt Sauce | Healthy Quick and Easy Dinner Ideas | Gluten-Free One thing that’s made my back-to-work blues a whole lot less dreary was my big book announcement earlier this week! If you managed to make it through the whole thing, you probably saw that this month I’m focusing on detox, with lesson from the 30 days I went without alcohol, sugar, and caffeine.

Most people this time of year cut out one thing or another, and usually in the food department. While my focus is more on those three basic liver foes, healthy eating is always part of every wellness equation, so I wanted to kick off 2015 with a recipe for this delicious salmon and quinoa bowl.

Sockeye Salmon Quinoa Bowl Recipe with Kale and Tahini Yogurt Sauce | Healthy Quick and Easy Dinner Ideas | Gluten-Free Sockeye Salmon Quinoa Bowl Recipe with Kale and Tahini Yogurt Sauce | Healthy Quick and Easy Dinner Ideas | Gluten-Free Sockeye Salmon and Quinoa Bowl Recipe with Kale and Tahini Yogurt Sauce | Healthy Quick and Easy Dinner Ideas | Gluten-Free Sockeye Salmon and Quinoa Bowl Recipe with Kale and Tahini Yogurt Sauce | Healthy Quick and Easy Dinner Ideas | Gluten-Free I’ll talk a little bit more about sustainable seafood during March’s Gut Guilt month, but I will say that one thing I’ve tried to do over the last year is eat less meat. The last New Yorker food issue had a really interesting statistic: back in the 1920’s, the average American ate 4 ounces of meat every 4 days. Now we eat between 4 and 6 ounces everyday.

Sockeye Salmon and Quinoa Bowl Recipe with Kale and Tahini Yogurt Sauce | Healthy Quick and Easy Dinner Ideas | Gluten-Free If you want to eat better quality meat and seafood, and you want to do so without spending a small fortune, your only choice is to cut down on your consumption. I’ve done this in two ways: 1) eat vegetarian for half of my meals and 2) stretch the meat I do invest in by filling up my plate with whole grains and veggies. Either way, steak once again becomes a luxury like back in the 50’s, rather than the centerpiece of your plate.

Making quinoa bowls is one way I like to make a little meat go a long way. In this case, I invested in some beautiful wild Sockeye salmon fillets (on sale at Whole Foods in NYC right now, FYI!!). Instead of the usual 6-ounce portion, I had the fish counter cut these down into thinner fillets so I only had to buy a pound for 4 people. If you see wild salmon on sale, stock up! You can freeze extra portions and have them on hand for quick added protein for your quinoa bowls.

Sockeye Salmon and Quinoa Bowl Recipe with Kale and Tahini Yogurt Sauce | Healthy Quick and Easy Dinner Ideas | Gluten-Free Sockeye Salmon and Quinoa Bowl Recipe with Kale and Tahini Yogurt Sauce | Healthy Quick and Easy Dinner Ideas | Gluten-Free Below the salmon, my quinoa bowl is a riff on one of my favorite kale salads with chickpeas, currants and carrots. For even more healthy protein and omega-3’s you can add a tablespoon of hemp seeds to the quinoa, which blend right in. The salad keeps really well as a make-ahead side for the week, as does the tahini yogurt sauce you’ll want to generously douse it in.

If you’re hopping on the detox band wagon this month, this salmon and quinoa bowl is exactly what you need to feed your cravings and keep your resolutions in check. For more tips from my Wellness Project, check in later this week for some detox do’s and don’ts!

Eat up!

Xo
Phoebe

Recipes
Sockeye Salmon and Quinoa Bowl Recipe with Kale and Tahini Yogurt Sauce | Healthy Quick and Easy Dinner Ideas | Gluten-Free

Salmon and Quinoa Bowls with Kale and Tahini-Yogurt Sauce

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Serving Size: 4

Salmon and Quinoa Bowls with Kale and Tahini-Yogurt Sauce

Ingredients

  • 1 cup white quinoa
  • 1 bunch Lacinato, Tuscan or dinosaur kale, thick stems removed and thinly sliced
  • 1 medium carrot, peeled and thinly sliced
  • 2 tablespoons lemon juice
  • 2 garlic cloves, minced
  • Olive oil
  • Sea salt
  • 2 cups cooked chickpeas, rinsed and drained if canned
  • 1/4 cup dried currants, cranberries or cherries
  • 1 tablespoon hemp seeds (optional)
  • Four 4-ounce sockeye salmon fillets (skin on)
  • For the sauce:
  • 1/4 cup tahini paste
  • 1/2 cup water
  • 1 tablespoon lemon juice
  • 1/2 cup Greek yogurt
  • 1/2 teaspoon sea salt

Instructions

  1. In a medium saucepan, combine the quinoa and 2 cups water. Bring to a boil, cover, and reduce the heat to low. Cook for 15 minutes, then let stand covered for 10 minutes off the heat. Fluff with a fork and set aside.
  2. Meanwhile in a large mixing bowl, combine the kale, carrots, lemon juice, garlic, 2 tablespoons of olive oil and 1/2 teaspoon sea salt. With clean hands, toss the kale until very well coated in the lemon and oil. Add the cooked quinoa to the kale along with the chickpeas, dried fruit and hemp seeds (if using). Mix until well-incorporated and taste for seasoning.
  3. Heat 2 tablespoons of oil in a large nonstick or cast iron skillet. Pat the salmon dry and season with salt. Cook the salmon skin-side down over high heat until nicely browned, 2-3 minutes. Carefully flip the fish and cook for another 2 minutes, until opaque up the sides.
  4. Divide the quinoa between 4 bowls and top with the seared salmon.
  5. In a medium mixing bowl, whisk together the ingredients for the sauce until smooth. Add more water as necessary to make the sauce drizzle-friendly. Spoon over the fish and serve immediately.

Notes

The quinoa and tahini sauce can be made up to 3 days in advance.


instagram  If you make this, share a photo and tag me @PhoebeLapine #feedmephoebe - I would love to see it!

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30 Responses to The Balanced Diet: Salmon and Quinoa Bowls with Kale and Tahini-Yogurt Sauce

  1. Frankie says:

    I’ve had to reduce my fish intake the same as others reduce meat – because of high mercury levels. But salmon is something I pig out on. God I hope they’re sustainable. I love the tahini-yogurt sauce idea for fish!

  2. Amy says:

    Maybe I missed it, but what do you do with the chickpeas? Thanks!

  3. Michelle says:

    Sounds great – going to try tonight!
    I currently have “Vanilla” Greek yogurt in my fridge….would that ruin the taste of the sauce?

  4. mira says:

    These quinoa and salmon bowls look delicious! Can’t wait to try them!

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  11. Amanda says:

    A delicious dish!!!! So glad I tried it. Next time I will start with only 1/4 cup of water for the tahini yogurt sauce as mine turned out quite watery using 1/2 cup.

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  14. Tracy says:

    I got the itch last night to make something both healthy and delicious and found this recipe. Made it for my husband and myself and he couldn’t stop saying — this is sooooo good! Happy that I made enough for us to bring for lunch today. The kale doesn’t wilt as other greens do. Your recipe was perfect. My only technical change was to make the tahini sauce in a small food processor, as the tahini mixes in better that way. I added the water last a bit at a time to get the right consistency.
    Glad I found your site —- looking forward to trying more dishes!

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  16. Jeanette says:

    This looks amazing! I don’t eat dairy – any ideas to substitute out the yogurt? Thanks!

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  18. We missed those, when you published them back in January ’15. Excellent healthy meal Phoebe and a fantastic alternative to the classic salmon recipes. Kudos!
    xoxoxo

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