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. 

INGREDIENTS

• 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

METHOD

• 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