Ingredients
Serve with
Instructions
1. Prepare the Veggies:
2. Cook the Quinoa:
3. Cook the Dish:
4. Serve:
Recipe Rundown
| Total Time | 40 mins |
| Prepping Time | 15 mins |
| Does It Freeze? | Yes |
Nutritional Nitty-Gritty
Yield: 3 servings
| DV / Serving — Based on a 2,000 Calorie Diet | ||
| Energy | 486 cal | 24% |
| Protein | 24 g | 47% |
| Fat | 9 g | 13% |
| Carbohydrates | 34 g | 11% |
| Fibre | 17 g | 62% |
Remember, these nutrition figures are just estimates! Everyone’s nutritional needs are different, and these values are based on broad guidelines. So, take them as a friendly pointer rather than hard-and-fast rules.
Micronutrient Magic
This recipe offers a robust blend of essential vitamins and minerals. It stands out for its high content of B vitamins, particularly folate (B9), B6, B1 (thiamine), B3 (niacin), and B2 (riboflavin), supporting energy metabolism and brain health [3, 4]. It’s also rich in Vitamin C, vital for immune function and skin health [5], and vitamin A, important for vision and immune response [6].
Minerals like manganese, copper, phosphorus, magnesium, and iron are present in significant amounts, contributing to bone health, energy production, and red blood cell formation [7]. Additionally, the dish provides potassium, which is essential for heart health [8], and smaller yet valuable amounts of zinc and selenium. This combination of nutrients makes the dish not only flavourful but also a powerful contributor to overall health and nutrition.
Nutrient Breakdown by Ingredient
Tomatoes [2]:
Excellent source of vitamins A and C. Good source of vitamins B3 (niacin) and B6, potassium, manganese, and copper.
Quinoa [2]:
An excellent source of manganese, copper, phosphorus, magnesium, vitamins B9 (folate), B6, B1 (thiamine), and B2 (riboflavin), as well as zinc, iron. And a good source of vitamins B3 (niacin) and B5 (pantothenic acid), potassium and selenium.
Kidney Beans [2]:
Excellent source of vitamin B9 (folate), manganese, and copper, and a good source of vitamin B1 (thiamine), phosphorus, magnesium, iron, and zinc.
Peanut butter [1, 2]:
Fantastic source of vitamin E, vitamin B3 (niacin), vitamin B9 (folate), phosphorus, copper, zinc, and magnesium. And a good source of vitamins B1 (thiamine), B2 (riboflavin), potassium, and iron.
Onions [1]:
Provide vitamin C, Vitamin B6, and folate. Also, there are small amounts of potassium, calcium, iron, and magnesium.
Garlic [1]:
Contains manganese, vitamin B6, vitamin C, and selenium.
Olive Oil [1]:
Provides vitamin E and some vitamin K.
This list offers a handy snapshot of the micronutrients in this dish. But keep in mind that the actual amounts can vary based on things like the specific type of each ingredient, how they were grown, and your cooking style.
Also, note that this is not a complete list of nutrients. I’m pointing out the highlights of the dish only.
[1] Due to its diminutive stature or small amounts, the quantity of these nutrients is relatively modest. However, even in small amounts, these ingredients can still contribute to the overall nutritional profile of a dish, albeit modestly.
[2] The nutrition profile is based on USDA U.S. Department of Agriculture
Phytochemical Fun Facts
Phytochemicals are natural compounds in plants that contribute to their colour, taste, and disease resistance. These substances, while not essential nutrients, play a crucial role in maintaining our health. They’re known for their antioxidant properties, potential to reduce inflammation, and ability to support the immune system.
This recipe is teeming with phytochemicals, thanks to its plant-based ingredients:
This recipe brings together a fantastic array of phytochemicals, each contributing to overall health in unique ways.
Tomatoes and quinoa are particularly rich in flavonoids like quercetin and kaempferol, known for their antioxidant and anti-inflammatory effects [9, 10, 11, 12, 13, 14], while tomatoes also boast a high concentration of lycopene, a powerful antioxidant linked to reduced risks of heart disease and certain cancers [15].
Onions and garlic form a dynamic duo, both abundant in quercetin for cardiovascular support and anti-inflammatory properties [12, 13], with garlic offering the additional benefit of allicin for heart health and sulfur compounds for immune support [16, 17].
Kidney beans contribute saponins, recognized for their role in cholesterol reduction and heart health, alongside their own suite of antioxidants [18].
Peanut butter is not just a tasty addition; it’s also a source of resveratrol, associated with anti-ageing and anti-inflammatory properties [19, 20] and phytosterols, which are beneficial for cholesterol management [21].
Olive oil enriches the dish with oleuropein and hydroxytyrosol, potent antioxidants that support heart health and boast anti-inflammatory properties [22. 23].
Lastly, cumin adds a unique twist with the cuminaldehyde, known for its anti-inflammatory benefits, making this dish a culinary delight and a comprehensive package for health and well-being [24].
[3] Harvard School of Public Health. (2019, June 4). B Vitamins. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/vitamins/vitamin-b/
[4] Kennedy, D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review. Nutrients, 8(2), 68. https://doi.org/10.3390/nu8020068
[5] Raman, R. (2018, February 18). 7 Impressive Benefits of Vitamin C Supplements. Healthline. https://www.healthline.com/nutrition/vitamin-c-benefits
[6] Huang Z, Liu Y, Qi G, Brand D, Zheng SG. Role of Vitamin A in the Immune System. J Clin Med. 2018 Sep 6;7(9):258. doi: 10.3390/jcm7090258. PMID: 30200565; PMCID: PMC6162863.
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[15] Przybylska S, Tokarczyk G. Lycopene in the Prevention of Cardiovascular Diseases. Int J Mol Sci. 2022 Feb 10;23(4):1957. doi: 10.3390/ijms23041957. PMID: 35216071; PMCID: PMC8880080.
[16] Nadeem, M. S., Kazmi, I., Ullah, I., Muhammad, K., & Anwar, F. (2022). Allicin, an Antioxidant and Neuroprotective Agent, Ameliorates Cognitive Impairment. Antioxidants, 11(1), 87. https://doi.org/10.3390/antiox11010087
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