Beetroot: 100g (1 medium, peeled and diced), Quinoa (dry): 40g (1/4 cup), Avocado: 50g (1/4 medium), Kale: 30g (1 cup, chopped), Chickpeas (canned, drained): 60g (1/4 cup), Pumpkin seeds: 5g (1 tsp), Lemon juice: 2.5ml (1/2 tsp), Olive oil: 8ml (1 1/2 tsp), Garlic: 3g (1 clove, minced), Cumin: 1g (1/4 tsp), Paprika: 1g (1/4 tsp), Salt and Black pepper: to taste
1. Preheat oven to 180C°C (360°F). 2. Toss 100g diced beetroot with 3ml olive oil, a pinch of salt, and a pinch of black pepper. 3. Spread on a baking sheet and roast for 25-30 minutes, until tender. Let cool slightly. 4. Meanwhile, cook 40g quinoa according to package directions. 5. In a small bowl, whisk together 5ml olive oil,2.5ml lemon juice, 3g minced garlic, 1g cumin, 1g paprika, and a pinch each of salt and pepper to make the dressing. 6. Massage 30g chopped kale with a small amount of the dressing for 1-2 minutes until softened. 7. In a serving bowl, arrange the cooked quinoa, roasted beetroot, massaged kale, 60g chickpeas, and 50g diced avocado. 8. Sprinkle with 5g pumpkin seeds and drizzle with the remaining dressing.
This bowl is rich in plant-based protein from chickpeas, quinoa, and pumpkin seeds, supporting muscle and bone health. Quinoa and chickpeas provide complex carbs, iron, and fibre for steady energy, digestive health, and blood sugar balance. Avocado and olive oil supply healthy fats and vitamin E for heart and skin support. Beetroot and kale add antioxidants, folate, and vitamin C for immune and cardiovascular health. This meal is hearty, balanced, and texturally satisfying, supporting bone, heart, and immune health, and helping to manage menopausal symptoms naturally.
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