Lunch: Quinoa & Avocado Chickpea Salad

This hearty quinoa salad is bursting with plant protein, fibre, and healthy fats, thanks to creamy avocado, chickpeas, and a lemony dressing. Perfect for keeping your energy steady throughout the afternoon.

 

Ingredients (Serves approximately 2)

• ½ cup cooked quinoa
• 1 cup chickpeas (cooked or canned, rinsed)
• ½ avocado, diced
• Cherry tomatoes, halved
• Cucumber, diced
• 2 tbsp olive oil
• 1 tbsp lemon juice
• Fresh parsley, chopped
• Salt and pepper to taste
• Optional toppings: pumpkin seeds or a sprinkle of feta

 

Instructions:

Step 1: Cook the Quinoa

1. Rinse the quinoa: Rinse 125g of quinoa under cold water using a fine-mesh sieve to remove any bitterness.
2. Cook the quinoa: In a medium saucepan, combine the rinsed quinoa with 250ml of water. Bring it to a boil, then reduce the heat to low, cover, and let it simmer for 15 minutes, or until the water is absorbed and the quinoa is fluffy. Remove from heat, and let it sit covered for 5 minutes. Fluff with a fork and allow it to cool.

Step 2: Prepare the Vegetables & Chickpeas

1. Dice the avocado: Cut the avocado in half, remove the stone, and dice the flesh into bite-sized cubes.
2. Prepare the chickpeas: If using canned chickpeas, drain and rinse them thoroughly under cold water. Set aside.
3. Chop the vegetables: Halve the cherry tomatoes and dice the cucumber into small pieces.

Step 3: Make the Dressing

1. Whisk the dressing: In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, salt, and pepper to taste. You can also add a pinch of cumin or paprika for a subtle spice kick.

Step 4: Assemble the Salad

1. Combine the ingredients: In a large bowl, add the cooked quinoa, chickpeas, avocado, cherry tomatoes, and cucumber. Drizzle the olive oil and lemon dressing over the salad.
2. Add the parsley: Sprinkle the chopped parsley over the top and toss everything gently to combine. Be careful when tossing so the avocado doesn’t mash.

Step 5: Serve

1. Garnish and serve: Taste the salad and adjust the seasoning if necessary. Garnish with optional toppings like crumbled feta or pumpkin seeds, and serve immediately.

 

Nutritional Benefits for Perimenopause and Menopause:

• Quinoa:

• Complete Protein: Quinoa contains all nine essential amino acids, helping to maintain muscle mass and energy levels.
• Magnesium & Fiber: Supports bone health and digestion, both of which are important during menopause.

• Chickpeas:

• Phytoestrogens: May help balance hormones during perimenopause and menopause.
• Protein & Fiber: Helps regulate blood sugar, reducing cravings and energy slumps.

• Avocado:

• Healthy Fats: Supports hormone production and improves skin, mood, and brain function.
• Potassium: Helps manage blood pressure and fluid retention.

• Olive Oil:

• Omega-3 Fatty Acids: Reduce inflammation and improve heart health.
• Vitamin E: Helps maintain skin health and reduce dryness, a common menopausal symptom.

• Feta Cheese (optional):

• Protein & Calcium: Supports muscle and bone health, which is critical during menopause when bone density declines.

• Pumpkin Seeds (optional):

• Healthy Fats & Fiber: Provides an additional source of fiber and omega-3s, which aid in digestion and reduce inflammation.

• Tomatoes & Cucumber:

• Antioxidants & Hydration: Rich in vitamins, minerals, and water, promoting hydration and skin health.

• Lemon Juice:

• Vitamin C: Supports immune health, collagen production for skin, and iron absorption.

 

Summary:

This Quinoa Salad with Avocado & Chickpeas is a nutrient-packed meal perfect for supporting health during perimenopause and menopause. With a balanced combination of protein, healthy fats, and fibre, it’s designed to help balance hormones, improve skin elasticity, and support overall well-being. Enjoy with Raspberry & Pomegranate Umri^®, adding a fruity boost to this fresh, satisfying bowl.