Quinoa bowl

Quinoa, roast veg, beans and a tahini drizzle

🍽️ DinnerServes 4🌾 Whole grains🫘 Beans🥕 Other vegetables🥬 Greens🥜 Nuts and seeds

You need

1 cup quinoa
Roast vegetables
1 tin chickpeas or black beans
Spinach, avocado
Tahini and lemon

How

Rinse the quinoa; simmer in 2 cups water for 15 minutes.
Fill bowls with quinoa, veg, beans and greens; drizzle with tahini.

✅ Daily Dozen – what it helps with

🌾 Whole grainsWhole grains keep the bran and germ, with their fibre and minerals.

🫘 BeansBeans and lentils are full of fibre, protein, iron and folate.

🥕 Other vegetablesDifferent coloured vegetables bring different nutrients – fibre, potassium, vitamins and plant compounds.

🥬 GreensLeafy greens bring folate, vitamin K, nitrates and lutein.

🥜 Nuts and seedsA review of studies following over 800,000 people found a handful of nuts a day (about 28g) was linked to about 22% lower risk of early death and lower risk of heart disease.

From Dr Michael Greger's Daily Dozen (NutritionFacts.org). Tick off today's Daily Dozen ›

More dinner ideas

Egg curryBoiled eggs in a tomato-onion masala Falafel with hummus and saladIn a wholemeal pitta Lentil patties or black bean burgersWith sweet potato wedges

All the suggested meals ›

Inspired by the Blue Zones – mostly plants, beans every day, a little fish, eggs and dairy. General information, not medical advice.