HEALTH MEALS – FOR IMMUNE SYSTEM

Immune-Boosting Quinoa Bowl

INGREDIENTS

  • 1 cup quinoa, rinsed 
  • 2 cups water
  • 1 tablespoon olive oil
  • 1 red onion, chopped
  • 1 red bell pepper, chopped 
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon smoked paprika
  • 1 can chickpeas, drained and rinsed
  • 1 cup baby spinach
  • Salt and black pepper, to taste
  • Lemon wedges, for serving

INSTRUCTIONS

  1. In a medium-sized pot, bring the quinoa and water to a boil. Reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes or until the quinoa is cooked. 
  2. While the quinoa is cooking, heat the olive oil in a large pan over medium heat. Add the onion and cook for 3-4 minutes or until it starts to soften. 3.
  3. Add the bell pepper and garlic to the pan and cook for another 2-3 minutes. 
  4. Add the cumin, coriander, turmeric, and smoked paprika to the pan and stir well.
  5. Add the chickpeas to the pan and cook for 3-4 minutes or until they are heated through. 
  6. Once the quinoa is done, fluff it with a fork and divide it between four bowls.
  7. Top the quinoa with the chickpea and vegetable mixture. 
  8. Add a handful of baby spinach to each bowl.
  9. Season with salt and black pepper, to taste. 
  10. Serve with a lemon wedge on the side for squeezing over the top of the bowl.

This meal is full of ingredients that are good for the immune system, including quinoa, which is high in protein, fiber, and vitamins, and spinach, which is rich in vitamins A and C. The chickpeas are a good source of protein and fiber, while the spices add flavor and antioxidants to the dish.

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