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.
Allergens:Nuts
Details
- Author: CuisineSavvy
- Cuisine: Global
- Course: Lunch
- Servings: 4
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Diet: Vegan, Whole Foods Plant-based
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 | 32% |
| Saturated Fat | 3 g | 15% |
| Sodium | 200 mg | 9% |
| Total Carbohydrate | 40 g | 15% |
| Dietary Fiber | 12 g | 43% |
| Total Sugars | 4 g | -- |
| Protein | 15 g | 30% |
Ingredients
Instructions
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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. 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 [ ] 1. Cook quinoa in water until fluffy, about 15 minutes. [ ] 2. Let cool. [ ] 3. In a large bowl, combine the cooled quinoa, kale, chickpeas, and red bell pepper. [ ] 4. In a small bowl, whisk together apple cider vinegar, mustard, algal oil, perilla oil, salt, and pepper to create the dressing. [ ] 5. Pour dressing over the salad and mix well. [ ] 6. Stir in chia seeds, flaxseeds, hemp seeds, and nutritional yeast. [ ] 7. Serve over a slice of High-Fiber Brain-Boosting Toast (see recipe), topped with sliced avocado and walnuts. https://www.cuisinesavvy.com/recipe/avocado-quinoa-over-toast
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.