Zinc and Magnesium-Rich Quinoa and Kidney Bean Bowl

Zinc and Magnesium-Rich Quinoa and Kidney Bean Bowl

A high protein vegetarian salad. You can have this on your own as a meal or share it as a side. It is a quick recipe that is well balanced. 



  • 1/2 cup quinoa (cooked) 
  • 1 cup cooked, drained kidney beans ( rajma) 
  • 1/2 cup diced bell peppers (assorted colors) 
  • 1/4 cup diced red onion 
  • 1/4 cup chopped fresh cilantro 
  • 2 tablespoons pumpkin seeds 
  • 2 tablespoons chopped almonds 
  • 1/2 cup cucumber 
  • 1/2 cup baby spinach 
  • 1 tablespoon lime juice 
  • 1 teaspoon ground cumin 
  • Salt and pepper to taste


  • Cook the quinoa: Rinse the quinoa under cold water, then combine it with 1 cup of water in a saucepan. Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the water is absorbed. Fluff with a fork and let it cool.
  • Prepare the kidney beans mixture: In a mixing bowl, combine the drained kidney beans, diced bell peppers, diced red onion, and chopped cilantro.
  • Add seeds and nuts: Mix in the pumpkin seeds and chopped almonds with the kidney bean mixture.
  • Make the dressing: In a small bowl, whisk together the lime juice, ground cumin, salt, and pepper.
  • Combine everything: Add the cooked quinoa to the black bean mixture. Pour the dressing over the mixture and toss everything together until well combined.
  • Serve
  • Optional : Enjoy a small banana as a magnesium-rich dessert alongside the meal.


Here are the approximate nutritional values for the provided recipe:

  • Calories: Around 490 kcal

  • Macronutrients:

    • Protein: Approximately 20 grams
    • Carbohydrates: Approximately 65 grams
    • Fats: Approximately 16 grams
  • Micronutrients (Approximate values for an adult woman):

    • Vitamin A: About 168% DV
    • Vitamin C: Approximately 163% DV
    • Calcium: Around 16% DV
    • Iron: About 32% DV
    • Potassium: Approximately 24% DV
    • Magnesium: About 49% DV
    • Zinc: Approximately 23% DV
Please note that these values are approximate and can vary based on factors like the specific brands and varieties of ingredients used

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