Superfood Bowl with Avocado Vinaigrette


I have a really strange question for you….

Have you ever massaged your kale? I’m being serious. Because I certainly hadn’t before this bowl, but now I’m hooked!

I’ve mentioned in previous posts that I’m not kale’s biggest fan. I wished I could love it because it’s basically the best food you can put into your body (nutritionally speaking), but I just couldn’t jump on that bandwagon. It tasted a little too bitter for my liking and had a strange texture that I definitely could not stomach raw. Well friends, I realized I was preparing it all wrong! It just needed a little TLC, that’s all!


Superfood Bowl with Avocado Vinaigrette

Superfood Bowl with Avocado Vinaigrette


I had heard about massaging your kale from a few bloggers, but I kinda brushed the idea off since it sounded kind of hilarious. Really, you want me to massage my kale for 5-10 minutes and that’s going to make a difference? Yes, really! Trust me, it makes all the difference. Gone is that bitter taste, gone is that rough texture, gone is that raw flavor. Instead, you get these tender leaves that are full of flavor and perfect for a salad or bowl. Who knew?! Well, probably a lot of people, but I was not one of them.


Superfood Bowl with Avocado Vinaigrette


So back to this bowl. This really is a Superfood Bowl. I already loved the combination of roasted sweet potato and quinoa, so I decided to add my new favorite tender kale and some crunchy edamame to give it some more texture. Of course, a bowl needs to have that creamy element, so I whipped up a luscious, tangy avocado vinaigrette to smother all my lovely super foods. Perfection! Once you mix the bowl together, you get these beautiful bites with a simple, yet delicious flavor combination. This is my kind of lunch!

There are quite a few steps that go into making this bowl, but it’s a lot simpler than the directions look. I made the whole thing in right around 30 minutes, so it can definitely be done on a whim for lunch or as a quick weeknight dinner. Enjoy!


Superfood Bowl with Avocado Vinaigrette

Superfood Bowl with Avocado Vinaigrette {vegan, gluten-free}

Serves 2
Prep time 30 minutes


for the super food bowl

  • ½ cup quinoa, uncooked
  • 1 cup water
  • 1 large sweet potato, diced into ½ inch cubes
  • ½ cup edamame, frozen
  • ½ cup water
  • 3 cups of kale leaves, chopped into 1 inch pieces (I used Tuscan kale)
  • 2 tbsp olive oil, divided
  • squeeze of half a lemon
  • salt and pepper

for the avocado vinaigrette

  • ½ large avocado
  • 3-4 tbsp olive oil (or more depending on how thin you want it)
  • 1 tsp apple cider vinegar
  • squeeze of half a lemon
  • 4-5 basil leaves, chopped
  • pinch of salt and pepper


Step 1
Preheat the oven to 400 degrees. Toss cubed sweet potato in 1 tbsp of olive oil and a sprinkle of salt and pepper. Place sweet potatoes on a nonstick pan and bake for 20-30 minutes, or until they are tender when poked with a fork. Make sure you flip them half way through so they crisp up evenly.
Step 2
In the meantime, boil 1 cup of water and ½ cup of quinoa on the stove. Turn down to low heat, cover, and cook for 20 minutes. Quinoa is ready when the water is gone and the grains are light and fluffy. Pour the cooked quinoa evenly into two large bowls.
Step 3
Use that same pot to cook the edamame in ½ cup of water. Boil the edamame for 3-5 minutes, or until cooked. Drain and set aside.
Step 4
Now it’s time to massage that kale! In a large bowl, drizzle 3 cups of water with 1 tbsp of olive oil, the squeeze of half a lemon, and a sprinkle of salt and pepper. Use both hands to massage the kale for at least 5 minutes. I’m serious, MASSAGE IT! Just like you are giving someone a back massage 🙂 The kale will shrink in size dramatically and feel much more tender to the touch.
Step 5
On to the dressing! In a food processor or blender, add half an avocado, squeeze of half a lemon, 3-4 tbsp of olive oil, 1 tsp apple cider vinegar, basil leaves, and a pinch of salt and pepper. Blend completely until smooth. The dressing should be thicker than normal (thanks to the avocado), almost like a mayonnaise-based dressing. If you want your dressing a little thinner, add another tbsp or two of olive oil.
Step 6
Now it’s time to plate. You’ve already got the quinoa in two bowls, now divide the massaged kale between the two bowls. Do the same with the edamame and sweet potatoes. Drizzle evenly with the avocado vinaigrette. I used a large wooden spoon to mix up the bowl really well so everything was incorporated and covered in the dressing.


Hi, I’m Liz and this is my food blog where I share my love of healthy foods and whole ingredients. You will find mostly vegetarian dishes, plenty of sweets, and lots of love from this little kitchen in Durham, North Carolina!


  1. I heard on my favorite TV show The Chew about massaging kale and I thought it was kind of strange too!! but now that you mention how tender they get, I’m definitely going to try it! Thanks also for sharing this lovely recipe …it looks delicious!
    Bon appetit!

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