A vibrant plant-based bowl with spiced chickpeas, quinoa, cucumber, tomato, and a tangy tahini dressing. Fiber-rich and satisfying.
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Cook quinoa according to package directions. Let cool slightly.
Drain and rinse chickpeas. Toss with olive oil, cumin, paprika, and salt.
Roast chickpeas at 200C (400F) for 20 minutes until crispy.
Dice cucumber and tomato. Slice onion thinly.
Whisk tahini with lemon juice, water, garlic, and salt for the dressing.
Build bowls: quinoa base, roasted chickpeas, vegetables, and crumbled feta.
Drizzle tahini dressing and garnish with fresh parsley.
Glycinate is the best-tolerated magnesium form for sleep and stress. Take with the meal to slow absorption and avoid GI effects.
Threonate crosses the blood-brain barrier; pairing with a meal that contains B-vitamins and omega-3 compounds the cognitive effect.
If the meal's iron is plant-based (non-heme), pair with the vitamin C in the recipe to boost absorption 2-3×. Avoid coffee or tea within 1h.
Per-ingredient research grade, not a composite recipe score.
Nutritional data: CIQUAL (ANSES, France) cross-referenced with USDA FoodData Central.
Methylfolate (5-MTHF) is the bioavailable form, preferred over folic acid especially with MTHFR variants. Pair with B12 to keep the methylation cycle balanced.