This recipe is filled with a variety of vegetables, including red bell pepper, red onion, avocado, parsley, and cherry tomatoes, offering a range of vitamins and minerals, perfect for women’s health. A staggering 17,473 women participated in the Women’s Health Initiative Dietary Modification trial which included increasing daily consumption of fruits and vegetables every day for a year. This led to a reduction of hot flashes and night sweats for menopausal women (1).
This colourful bowl is not only filled with vegetables but contains 40% of the recommended daily intake of protein. The high protein content comes mostly from the black beans and chickpeas in this recipe, plus an extra bit of protein from the quinoa. Consistent consumption of protein is important to support bone density and prevent age-related muscle loss (2).
The dressing for this bowl includes lemon, lime, and garlic which really enhances the flavours of this colourful bowl. Garlic specifically is a highly regarded spice known for reducing inflammation across bodily systems. Research has shown that individuals who take garlic supplements have lower markers of inflammation in their blood (3).
- Kroenke, C., Caan, B., Stafanick, M., Anderson, G., Brzyski, R., Johnson, K., … & Wallace, R. (2012). Effects of a dietary intervention and weight change on vasomotor symptoms in the Women’s Health Initiative. Menopause, 19(9), 980-988. doi: 10.1097/gme.0b013e31824f606e
- Paddon-Jones, D., & Rasmussen, B. (2009). Dietary protein recommendations and the prevention of sarcopenia. Current Opinions in Clinical Nutrition and Metabolic Care, 12(1), 86-90. doi: 10.1097/MCO.0b013e32831cef8b.
- Mirzavandi, F., Mollahosseini, M., Salehi-Abargouei, A., Makiabadi, E., & Mozaffari-Khosravi, H. (2020). Eeffects of garlic supplementation on serum inflammatory markers: A systematic review and meta-analysis of randomized controlled trials. Diabetes and Metabolic Syndrome, 14(5), 1153-1161. doi: 10.1016/j.dsx.2020.06.031
Citrus Quinoa and Bean Salad
- ⅔ cup Quinoa dry
- 1 cup Black Beans canned, drained, rinsed
- 1 cup Chickpeas canned, drained, rinsed
- ½ Red Bell Pepper chopped
- ¼ cup Red Onion finely chopped
- 1 cup Cherry Tomatoes chopped
- ½ Avocado pitted, diced
- ½ Orange or 1 Clementine Diced
- 2¼ Tbsp Lemon Juice
- 2 Tbsp Lime Juice
- ½ Garlic clove, minced
- ¼ Cup Parsley choppewd
- ¼ tsp Sea Salt
- Spouts to garnish (optional)
- Lime Wedges to garnish (optional)
- Cook quinoa according to package directions. Set the cooked quinoa aside to cool slightly.
- While the quinoa is cooking, add the remaining salad ingredients to a medium sized bowl. Stir to combine. Set aside.
- In a small bowl, add the dressing ingredients and combine well.
- Pour the dressing over the salad mixture and toss, being sure the salad mixture is well coated.
- Add additional salt or lemon juice to taste.
- To assemble, split quinoa between serving bowls, then top with salad mixture. Garnish with sprouts and lime wedges if using. Enjoy!