Sesame Kale + Quinoa Bowl with Avocado & Carrot

Written by Dietitian & Mom: Elis Halenko

A fresh twist on your favorite Asian-inspired flavors—served with quinoa for an extra fiber boost.

We love white rice in our house (truly, no rice shaming here!). But every now and then, I like to take a familiar dish and give it a small, nourishing twist—like swapping in quinoa for a bit more fiber and plant-based protein, while still holding on to the flavors we crave.

This Sesame Kale + Quinoa Bowl is light yet satisfying, loaded with crunchy carrots, creamy avocado, and a simple sesame dressing that brings it all together. It’s the perfect lunch bowl, weeknight dinner, or meal prep staple—and it’s toddler-approved with a little deconstructed styling on the side 😉

Why You’ll Love It:

Fiber- and protein-packed quinoa keeps you full longer
The sesame dressing is simple, zesty, and so crave-worthy
An easy way to eat more greens (hi, kale!)
Totally customizable—great for using up what’s in the fridge
Vegan, gluten-free, and full of color + crunch

Ingredients (Serves 2–3)

For the Bowl:

1 cup cooked quinoa (from ½ cup dry)
2 large handfuls kale, de-stemmed and chopped
1 medium carrot, julienned or shredded
1 avocado, sliced or cubed
Optional toppings: sesame seeds, green onion, shredded cabbage, edamame, crushed peanuts

For the Sesame Dressing:

2 tbsp toasted sesame oil
1½ tbsp rice vinegar
1 tbsp soy sauce or tamari
1 tsp honey or maple syrup
1 clove garlic, finely grated
1 tsp grated ginger
Optional: 1 tsp sriracha or chili flakes for a kick

Instructions:

1. Cook the Quinoa

Rinse ½ cup quinoa in a fine mesh sieve. Add to a pot with 1 cup water, bring to a boil, then reduce heat, cover, and simmer for 15 minutes. Let sit, covered, for 5 minutes, then fluff with a fork.

2. Prep the Dressing

Whisk all dressing ingredients together in a small bowl or shake in a jar until well combined. Adjust to taste (more vinegar for zing, more sweetener for balance).

3. Massage the Kale

Place chopped kale in a bowl with 1 tsp olive oil or a splash of dressing. Massage with your hands for 1–2 minutes until softened and bright green.

4. Assemble the Bowl

Divide quinoa between bowls. Top with kale, shredded carrot, and avocado slices. Drizzle generously with sesame dressing and finish with your favorite toppings.

Make It Your Own:

Swap kale for baby spinach or napa cabbage
Add crispy tofu, a soft-boiled egg, or leftover salmon for protein
Sub in farro, barley, or brown rice for another grain variation
Make a big batch of dressing to keep in the fridge all week (you’ll want to!)

Dietitian Notes

Quinoa is a great way to switch things up and add:

More fiber (5g per cup cooked!)
Complete plant protein (all 9 essential amino acids)
A naturally gluten-free grain option that cooks quickly

Remember: it’s not about replacing white rice—it’s about making space for both. Diversity in food = diversity in nutrients

Meal Prep Tip:

Store dressing separately until ready to eat
This bowl holds up well in the fridge for 2–3 days
Kid version: deconstruct into finger-friendly bites with dressing on the side

Share Your Bowl!

Made this sesame quinoa bowl? I’d love to see how you made it your own. Tag me @thefoodstylistrd and show me what’s in your grain bowl rotation this week!