Anti-Inflammatory Quinoa and Veggie Bowl

Start to Finish: 40 minutes

Servings: 4

Quinoa is a complete protein and naturally gluten-free whole grain that provides fiber to support bowel regularity. It fits well into the whole-food eating pattern often recommended for ataxia. Chickpeas add extra plant protein, and swapping legumes for red meat can help lower cholesterol, rounding out this bowl's Mediterranean-style profile.

Learn more about how a multidisciplinary care team can help you manage your diet and add healthful habits to your broader treatment plan.

Ingredients

• 1 cup dry quinoa, rinsed thoroughly under cold water
• 2 cups low-sodium vegetable broth
• 1 can (15 ounces) chickpeas, drained and rinsed
• 2 cups baby spinach, packed
• 1 medium sweet potato, peeled and cut into ½-inch cubes
• 1 cup shredded red cabbage
• 1 medium carrot, peeled and cut into thin matchsticks
• ½ medium cucumber, thinly sliced
• 2 tablespoons extra-virgin olive oil, divided
• ½ teaspoon ground turmeric
• ½ teaspoon ground cumin
• ¼ teaspoon garlic powder
• Sea salt and black pepper, to taste

For the Turmeric-Tahini Dressing

• 3 tablespoons tahini
• 2 tablespoons fresh lemon juice
• 1 tablespoon extra-virgin olive oil
• 1 teaspoon ground turmeric
• 1 small garlic clove, finely minced
• 3 to 4 tablespoons warm water, as needed to thin
• Salt to taste

Instructions

1. Preheat your oven to 400 F and line a baking sheet with parchment paper. Place the cubed sweet potato on the baking sheet, drizzle with 1 tablespoon of olive oil, and sprinkle with ground cumin, garlic powder, a pinch of sea salt, and black pepper. Toss to coat evenly, then spread into a single layer.
2. Roast the sweet potato in the preheated oven for 25 to 30 minutes, turning the cubes once halfway through cooking, until they are fork-tender and lightly golden on the edges.
3. While the sweet potatoes are roasting, cook the quinoa. Combine the rinsed quinoa and 2 cups of low-sodium vegetable broth in a medium saucepan. Bring to a boil over medium-high heat, then reduce the heat to low, cover the pan with a tight-fitting lid, and simmer for 15 minutes, or until all the broth has been absorbed.
4. Remove the quinoa from the heat and let it rest, still covered, for 5 minutes. Then uncover and fluff the quinoa gently with a fork. Stir in the ground turmeric and the remaining tablespoon of olive oil and mix well to evenly distribute the color and flavor throughout the quinoa.
5. While the quinoa rests, prepare the turmeric-tahini dressing. In a small bowl, whisk together the tahini, fresh lemon juice, olive oil, turmeric, and minced garlic. Gradually add warm water, 1 tablespoon at a time, whisking continuously until the dressing reaches a smooth, pourable consistency. Season with a small pinch of salt to taste.
6. Rinse and drain the chickpeas thoroughly. If desired, you may warm them briefly in a small skillet over medium heat with a drizzle of olive oil and a pinch of cumin for 3 to 4 minutes for added flavor, though they are also ready to eat after rinsing.
7. Assemble the bowls by dividing the turmeric quinoa evenly among 4 bowls. Arrange portions of roasted sweet potato, chickpeas, baby spinach, shredded red cabbage, carrot matchsticks, and cucumber slices on top of the quinoa in each bowl.
8. Drizzle each bowl generously with the turmeric-tahini dressing just before serving. Serve immediately. For those with swallowing difficulty, modify the bowl according to the individual's prescribed texture level. Cook vegetables until very tender before dicing, mashing, or pureeing as needed. Mash or puree the chickpeas if appropriate, and thin the dressing slightly with additional water before serving.

Nutritional information (per serving, 1 bowl): Calories: 420 | Protein: 15 grams | Carbohydrates: 56 grams | Fiber: 10 grams | Fat: 17 grams | Sodium: 280 milligrams

Suitable for: Anti-inflammatory diet, ataxia-friendly diet, dairy-free diet, gluten-free diet, Mediterranean diet, vegan diet, vegetarian diet

References

1. Diet for Ataxia: Frequently Asked Questions — National Ataxia Foundation
2. The Benefits of Beans and Legumes — American Heart Association

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