Grain bowls have been all the rage recently, with instagram full of beautiful, vibrant bowls.
These bowls, also called Buddha Bowls, are gaining popularity not only for their insta-worthiness, but also because they are full of nutrient-dense foods.
Our Roasted Veggie Superfood Bowl is full of disease-fighting, body-strengthening ingredients and packed with flavor.
How Healthy is Roasted Veggie Superfood Bowl with Green Goddess Dressing for Your Tendons & Joints?
While commonly treated like a grain, quinoa is actually a seed that belongs to the pseudocereal group. This group is eaten like grains, but doesn’t grow in grasses as typical grains do.
Quinoa is known for being a high quality, complete protein. Protein is an important dietary component for muscle building, making quinoa an excellent choice for muscle health (1).
Quinoa is also packed with phytochemicals, which have antioxidant and anti-inflammatory activity. This activity could help with reducing oxidative stress which can lead to diseases like cancer, cardiovascular disease and more (2) .
Kale & Cabbage
Kale and cabbage are members of the Brassica family of vegetables, well known for their antioxidant activity and ability to fight against free radicals in the body. Their phytochemicals can prevent oxidative stress and stimulate the immune system (3).
Additionally, kale and cabbage are a wonderful source of B vitamins, including folate and B6. As we do not produce folate in our bodies, it is an essential part of a healthy diet.
A deficiency in folate has been associated with chronic inflammation, increased risk of fractures, decreased bone mineral density and collagen dysfunction (4) .
Our dressing find a creamy base in Greek yogurt. The Greek yogurt is another great source of protein and also provides calcium, which is essential for bone health.
Studies have shown that increased calcium can reduce the incidence of hip fractures by almost 30%(5) .
We use avocados in our dressing, cooking oil and as a garnish in this dish.
Avocados high fat content helps your body better absorb fat soluble vitamins like Vitamin D, which is important in the absorption of dietary calcium.
It has also been studied for its ability to treat osteoarthritis through what is called Avocado Soybean Unsaponifiables (ASU) (6) .
ASU is a natural vegetable extract that has been proven to slow the progression of osteoarthritis and boost joint health (7).
Mushrooms have countless health benefits and add a wonderful umami flavor to vegetarian dishes like this grain bowl.
One notable nutrient in mushrooms is selenium, which has high antioxidant and anti-inflammatory activity to reduce oxidative stress. Oxidative stress induces bone loss, making selenium an essential part of diet that promotes bone health.
In addition to strengthening bones, selenium also supports tendon and joint health through a reduction in inflammation (8).
How to Make Roasted Veggie Superfood Bowl with Green Goddess Dressing?
For the Salad
- ½ cup quinoa
- 2 Tbsp mint, chopped
- 2 Tbsp tarragon, chopped
- 2 cups kale, chopped
- 1 cup red cabbage, shredded
- ½ cup chickpeas
- ½ cup sweet potatoes, small diced
- 3 oz shiitake mushrooms, sliced
- 1 Tbsp avocado oil
- ½ avocado, pitted & diced
For the Dressing
- ⅓ cup Greek yogurt
- ½ avocado, pitted
- 1 clove garlic
- 1 lemon, juiced
- ¼ cup basil
- 2 Tbsp cilantro, chopped
- 2 Tbsp tarragon, chopped
- 2 Tbsp avocado oil
- salt & pepper to taste
- Preheat oven to 400F
- In a pot, bring 1 cup water to a boil for quinoa
- On a sheet pan, toss chickpeas, sweet potatoes and mushrooms with 1 Tbsp olive oil and salt and pepper to taste then transfer to oven and roast 15-18 minutes
- Add quinoa to boiling water, return to boil, cover, then reduce to simmer and cook 12-15 minutes
- In a blender or food processor, combine dressing ingredients and blend until smooth
- Remove quinoa from heat then add mint and tarragon then toss to combine
- Arrange kale between four bowls then top with quinoa. Arrange sweet potatoes, chickpeas, cabbage, avocado and mushrooms in piles atop the quinoa then drizzle with dressing
Recipe Nutrition Facts
Amount Per Serving
- Calories 701.6 kCal
- Fat 41.2 g
- Saturated Fat 7.5 g
- Polyunsaturated Fat 6.2 g
- Monounsaturated Fat 23.5 g
- Cholesterol 18.2 mg
- Sodium 209.4 mg
- Potassium 1484.6 mg
- Total Carbohydrates 71.0 g
- Dietary Fiber 15.8 g
- Sugar 14.4 g
- Protein 16.5 g
- Vitamin A 534%
- Vitamin C 99%
- Calcium 26%
- Iron 27%
* Percent Daily Values are based on a 2000 calorie diet