Anti-Inflammatory Fibre-Rich Wellness Bowl

For those seeking a meal that supports overall wellness without compromising on time, this Anti-Inflammatory Fibre-Rich Wellness Bowl is a reliable solution. It’s designed to deliver a significant intake of nutrients and fibre, essential for a balanced diet and for reducing inflammation, all completed in approximately 30 minutes. The secret lies in optimising each step: while the quinoa cooks, the vegetables are prepped and the dressing assembled, ensuring every ingredient is ready almost simultaneously. This approach eliminates downtime and makes it possible to enjoy a healthy, complete meal even on the busiest evenings. It’s a practical example of how mindful eating can easily integrate into daily routines, offering lasting benefits with minimal effort.

Quick Overview

• Preparation Time: 10 minutes
• Cooking Time: 15 minutes
• Difficulty: Easy
• Serves: 2

Ingredients

• 4.2 oz (120g) quinoa
• 8.5 fl oz (240ml) water or vegetable stock
• 7 oz (200g) pre-cooked chickpeas (drained and rinsed)
• 3.5 oz (100g) fresh spinach
• 3.5 oz (100g) cherry tomatoes (halved)
• 1/2 cucumber (diced)
• 1/2 avocado (diced)
• 2 tbsp extra virgin olive oil
• 1 tbsp fresh lemon juice
• 1 tbsp fresh chopped parsley
• 1 tbsp pumpkin seeds
• Salt and freshly ground black pepper, to taste

Method

1. Rinse the quinoa thoroughly under cold running water. In a small saucepan, combine the rinsed quinoa and the water or vegetable stock. Bring to a boil, then reduce the heat to its lowest setting, cover, and simmer for 15 minutes, or until all the liquid is absorbed. Let it rest, covered, for 5 minutes, then fluff with a fork.
2. While the quinoa is cooking, prepare the vegetables. Wash the spinach, halve the cherry tomatoes, dice the cucumber and avocado. Drain and rinse the pre-cooked chickpeas.
3. In a small bowl, prepare the dressing by whisking together the extra virgin olive oil, lemon juice, chopped parsley, salt, and pepper.
4. Divide the cooked quinoa between two bowls. Arrange the fresh spinach, cherry tomatoes, cucumber, chickpeas, and avocado harmoniously over the quinoa.
5. Dress each bowl with the prepared dressing and sprinkle with pumpkin seeds before serving.

Serving & Leftovers

This bowl is best served immediately to appreciate the freshness of the ingredients. Any leftovers can be stored in an airtight container in the fridge for up to 1 day, preferably keeping the dressing separate to maintain the texture of the ingredients.

Nutrition

Nutritional values are estimates and may vary depending on ingredients and portions.

One Last Thing

This nourishing bowl exemplifies how a simple, well-balanced meal can become a cornerstone of your weekly routine. Its versatility allows you to adapt ingredients based on seasonality or personal preference, always prioritising fibre and anti-inflammatory nutrients for sustained wellness and efficient kitchen management.

Part of a weekly plan

This recipe is Day 3 of the Week 6 plan: seven 30-minute dinners and one shopping list.

See the Week 6 plan →

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