Mood-Boosting Veggie-Packed Quinoa Bowl

Mood-Boosting Vegan Quinoa Bowl

This tasty nutrient-dense quinoa bowl is packed with ingredients that are known to boost moods, such as: 

• B-vitamins (particularly B6, B9, B12) 
• Omega-3 fatty acids
• Magnesium 
• Vitamin D 
• Tryptophan (a serotonin precursor) 
• Antioxidants (vitamins C, E and polyphenols) 

 Ingredients (Serves 2)

• 1 cup quinoa, rinsed (rich in magnesium and B vitamins)
• 2 cups water or vegetable broth
• 1 1/2 cup cooked chickpeas (1 15 oz can) (rich in tryptophan, B6, protein)
• 1 avocado, sliced (healthy fats, especially omega-9)
• 1 cup baby spinach (magnesium, folate/B9)
• ½ cup steamed broccoli (vitamin C, folate)
• ¼ cup walnuts, chopped (plant-based omega-3s)
• 1 tbsp ground flaxseeds (ALA omega-3s)
• 1 small sweet potato, cubed and roasted (fiber, vitamin C)
• 2 tbsp nutritional yeast (fortified with B12, adds cheesy/nutty flavor)
• 2 tbsp tahini (calcium, iron, healthy fats)
• Juice of ½ lemon (vitamin C, aids in absorption)
• Salt, pepper, turmeric, and cumin to taste

 Instructions

1. Cook quinoa: In a saucepan, combine quinoa and water or broth. Bring to a boil, reduce to a simmer, cover, and cook for about 15 minutes or until water is absorbed.
2. Prepare sweet potato: While quinoa cooks, roast cubed sweet potato at 400°F (200°C) for 20–25 minutes with a drizzle of olive oil and a sprinkle of turmeric and cumin.
3. Steam broccoli for 5–6 minutes until bright green and tender.
4. Make dressing: In a small bowl, whisk together tahini, lemon juice, a pinch of salt, pepper, and a splash of warm water to thin.
5. Assemble bowls: Divide cooked quinoa between two bowls. Top with spinach, chickpeas, roasted sweet potato, broccoli, sliced avocado, walnuts, and flaxseeds. Sprinkle with nutritional yeast.
6. Drizzle tahini dressing over everything and enjoy warm or at room temperature.

How This Supports Mental Wellness

• Quinoa + Chickpeas: High in protein, fiber, and B vitamins to stabilize blood sugar and support neurotransmitter production.
• Walnuts + Flaxseeds: Rich in ALA omega-3 fatty acids, which are linked to lower depression risk.
• Avocado + Tahini: Provide healthy fats essential for brain function.
• Broccoli + Spinach: Packed with magnesium and folate, which help regulate mood and reduce anxiety.
• Sweet Potato: Complex carbs and vitamin C promote a steady mood and energy.
• Nutritional Yeast: Fortified with vitamin B12, crucial for mental clarity and energy, especially for vegans.