This lunch bowl is a vibrant, nutrient-packed dish that provides a perfect balance of plant-based protein, fiber, and healthy fats. Light yet grounding, this meal is an excellent way to fuel your body while staying cool and energized during the warmer months. The combination of fluffy quinoa, smoky grilled vegetables, and tangy balsamic glaze creates a satisfying and refreshing bowl that is both delicious and deeply nourishing.
From a Traditional Chinese Medicine (TCM) perspective, this dish is designed to support digestion, clear excess heat, and promote balanced energy flow—ideal for spring and summer eating:
- Quinoa is a warming, protein-rich grain that helps to strengthen Spleen Qi, which is essential for digestive function and energy production. Unlike many grains, quinoa is high in protein and contains all nine essential amino acids, making it a fantastic source of plant-based nourishment.
- Zucchini and bell peppers are naturally cooling foods that help clear heat and drain dampness, supporting digestion and hydration. Bell peppers are also rich in vitamin C and antioxidants, which protect against inflammation and boost immunity.
- Cherry tomatoes have a mildly cooling effect and nourish Yin and Body Fluids, helping to counteract summer dryness and keep the body hydrated. Their bright red color signifies their ability to invigorate Blood and support heart health.
- Feta cheese, though warming, provides a source of healthy fats and protein, offering a bit of grounding energy to balance the cooling vegetables. Aged cheeses in small amounts can help support digestion and Qi flow.
- Olive oil and balsamic glaze add a touch of healthy fats and acidity, which aid in digestive function and nutrient absorption. Balsamic vinegar is also known in TCM for its ability to move stagnant Qi and invigorate circulation.
This bowl is light yet satisfying, making it an excellent choice for lunch or even dinner. It can be easily adapted by adding a protein source like chickpeas or grilled tofu for extra nourishment. Whether you’re looking for a refreshing post-workout meal or a nourishing plant-based dish, this quinoa and veggie bowl offers a perfect balance of flavors, textures, and essential nutrients.
Ingredients:
- ½ cup quinoa
- 1 cup water or vegetable broth
- ½ zucchini, sliced
- ½ red bell pepper, sliced
- ½ cup cherry tomatoes, halved
- 2 tbsp crumbled feta cheese
- 1 tbsp olive oil
- 1 tsp balsamic glaze
- Salt & pepper to taste
Instructions:
- Rinse quinoa under cold water and cook with water or broth for about 15 minutes until fluffy.
- While quinoa cooks, heat a grill pan over medium heat. Brush zucchini and bell peppers with olive oil and grill for 3-4 minutes per side.
- Once cooked, mix quinoa with grilled veggies and cherry tomatoes in a bowl.
- Sprinkle feta on top and drizzle with balsamic glaze.
- Season with salt and pepper, then serve.
Nutrition Breakdown (per serving):
Calories: 380 | Protein: 14g | Carbs: 50g | Fats: 14g
