Avocado Quinoa Over Toast
A nutrient-packed lunch featuring a kale and quinoa salad with chickpeas, red bell peppers, and avocado, served over a slice of homemade high-fiber toast. This meal is rich in omega-3 fatty acids, B-complex vitamins, and other nutrients crucial for brain health.
Details
- Author: CuisineSavvy
- Cuisine: Global
- Course: Lunch
- Servings: 4
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Diet: Vegan, Whole Foods Plant-based
- Tags: #longevity, #anti-dementia, #morethan94challenge, #vegan, #WFPB, #highOmega3
Nutritional Values
This meal is optimized for cognitive health, rich in omega-3 fatty acids from seeds and oils, and B-complex from nutritional yeast. Ingredients like kale and avocado provide additional antioxidants and fiber.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 450 kcal | -- |
| Total Fat | 25 g | -- |
| Saturated Fat | 3 g | -- |
| Monounsaturated Fat | -- | |
| Polyunsaturated Fat | -- | |
| Cholesterol | 0 mg | -- |
| Sodium | 200 mg | -- |
| Total Carbohydrate | 40 g | -- |
| Dietary Fiber | 12 g | -- |
| Total Sugars | 4 g | -- |
| Protein | 15 g | -- |
Ingredients
1 cup quinoa; 2 cups water; 1 bunch kale, chopped; 1 can chickpeas, drained and rinsed; 1 red bell pepper, chopped; 1 avocado, sliced; 1 tbsp chia seeds; 1 tbsp flaxseeds; 1 tbsp hemp seeds; 2 tbsp nutritional yeast; 2 tbsp walnuts, chopped; 1 tbsp algal oil; 1 tbsp perilla oil; Dressing: 1 tbsp apple cider vinegar, 1 tbsp mustard, salt, pepper; Toast: refer to 'High-Fiber Brain-Boosting Toast' recipe
Instructions
Cook quinoa in water until fluffy, about 15 minutes. Let cool. In a large bowl, combine the cooled quinoa, kale, chickpeas, and red bell pepper. In a small bowl, whisk together apple cider vinegar, mustard, algal oil, perilla oil, salt, and pepper to create the dressing. Pour dressing over the salad and mix well. Stir in chia seeds, flaxseeds, hemp seeds, and nutritional yeast. Serve over a slice of High-Fiber Brain-Boosting Toast (see recipe), topped with sliced avocado and walnuts.
Allergens
Nuts
HealthScore: 95
High score reflects the inclusion of brain-health promoting ingredients such as omega-3 fatty acids, B-complex vitamins, and low in saturated fats and sodium.