Quinoa & Capers Bowl

Quinoa & Capers Bowl

Whether you’re preparing side dishes, meal prepping, or cooking dinner, this quinoa & capers bowl is perfect for lunch or dinner. This dish is packed with plant-based protein and nutrients, is low-fat, and absolutely tasty!


Quinoa & Capers Bowl

  • 1 cup uncooked quinoa
  • 3 cups vegetable broth
  • 2-3 cups kale, chopped
  • 1 cup purple cabbage, chopped
  • 1/2 yellow onion, diced
  • 2-3 garlic cloves, minced
  • 1 small yellow squash, diced
  • 1/2 cup white mushrooms, chopped
  • 1/3 cup capers plus some liquid
  • 1 can great northern or cannellini beans, drained and rinsed
  • Black pepper, to taste
  • 1 tsp Italian seasoning
  • Red pepper flakes (optional)
  • Dash of lemon juice (for topping)
  • Nutritional yeast (optional for serving)


  1. Begin by preparing your vegetables. Set aside the kale and cabbage.
  2. In a large skillet, set heat to high and add the onion and garlic, cook for 3-5 minutes. Add a splash of water or vegetable broth to prevent it from sticking.
  3. Once the onion has turned translucent, add the squash and mushrooms. Cook for 7 minutes. Then add the seasoning.
  4. Next, add the quinoa and cook for 2 minutes. Add the vegetable broth, beans, and capers.
  5. Bring the mixture to a boil, then stir in the cabbage. Reduce heat to low and cover with a lid. Allow it to simmer.
  6. Once 15 minutes have passed, stir the mixture to break up lumps of quinoa and then add the kale on top, do not mix it in. Cover the pan with a lid and allow it to simmer for about 10-15 more minutes.
  7. After, stir the quinoa to ensure it is cooked and that most of the liquid has cooked out. Continue cooking if there is still excess liquid.
  8. Turn off the heat and serve hot.
  9. Top with lemon juice and optionally, red pepper flakes and nutritional yeast.

Nutrition Information

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