See Quinoa, Rocket Leaves and Chickpea Veg Salad recipe. The Quinoa, Rocket Leaves and Chickpea Veg Salad is one such Buddha Bowl which consists of healthy fat, protein and carbs. Quinoa is a nutritious whole grain, while rocket leaves give you iron, and chickpeas has protein .Carrots are always good to have because they have a bunch of beneficial vitamins, especially vitamin A , which does wonders for your eyes and skin. Olive oil and pumpkin seeds not only boost the appeal of the salad, but also give you a good amount of omega-3 fatty acids. This salad is not just filling but also very attractive, in appearance, taste and mouth-feel. So, go for it today itself!

Is Quinoa, Rocket Leaves and Chickpea Veg Salad healthy?

Yes, this is healthy. But restrictions apply to some.

Let's understand the Ingredients.

What's good.

1. Quinoa : Quinoa  lowers cholesterol and reduces heart diseases. The soluble fibre in this grain gains the credit of reducing the total blood cholesterol and LDL (bad cholesterol) levels in our body. Harnessed with nutrients like protein, calcium, phosphorus and magnesium, quinoa has been considered as the bone-building power grain. Quinoa has potassium and magnesium – the two key nutrients which help to lower high blood pressure. With a low glycemic index of 53, quinoa qualifies to be a part of a diabetic meal plan. See detailed benefits of quinoa.

2. Capsicum (Bell Peppers) : Rich in vitamin C, capsicum protect and maintain the lining of the heart. Colourful capsicums are not only visually appealing but also good for your eyes too, as they contain antioxidant Lutein, which protects the eye from cataracts and degeneration of the eye. Capsicum is high in Folate or folic acid, which is important for rapid growth and multiplication of red blood cells and white blood cells in the bone marrow. See detailed benefits of capsicum. 

3. Carrots (gajjar) : Carrots have the nutrient Beta Carotene which is a form of Vitamin A, helps prevent deterioration of the eye as one gets older and prevents night blindness. Carrot is great for the eyes.They relieve constipation, lower blood pressure, have fibre and lower cholesterol. Read the 11 super benefiits of carrots and why to include in your daily diet.

4. Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures.Note that its a fat at the end of the day so don't consume too much. Read the super article of  which oil is the healthiest avoid vegetable oil. 

5. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

6. Kabuli Chana ( white chick peas) : Kabuli Chana which is used in popularly in Chole in India is a complex cab which prevents surges in blood sugar levels and good for diabetics. Chickpeas are high in Fibre resulting in your stomach feeling a lot fuller than refined carbs. One cup of cooked chickpeas has 14 grams of protein, which is a really good amount. See here for 10 fabolous benefits of chickpeas. 

What's the problem?

Honey : Honey, a natural sweetener, is a thick liquid made by honeybees which acts as an energy boost. A tbsp. of honey (20 g) gives 60 calories but virtually no protein, fat and fiber. It has been regarded as a traditional medicine since ages. It’s anti-bacterial and anti-fungal properties are known to fight bacteria and prevent infections like cold and cough. Some research also shows that the polyphenolic compounds in honey help protect the heart. Though honey is a better option than refined sugar to sweeten your food, you should be in mindful about the amount of honey being added to your meals.

Can diabetics, heart patients and over weight individuals have Quinoa, Rocket Leaves and Chickpea Veg Salad?

Yes, this recipe is good for diabetics, heart and weight loss BUT reduce the honey in the dressing and use some sweet fruit like orange in the salad or cut some dates and use them.  Quinoa  lowers cholesterol and reduces heart diseases. The soluble fibre in this grain gains the credit of reducing the total blood cholesterol and LDL (bad cholesterol) levels in our body. 

Note this salad forms a comlete meal and you need nothing else. 

Can healthy individuals have Quinoa, Rocket Leaves and Chickpea Veg Salad?

Yes.

Quinoa, Rocket Leaves and Chickpea Veg Salad is high in

1. Protein : Protein is required for the managing the wear and tear of all cells of the body. 

2. Folic Acid : Folic acid is an essential vitamin required throughout pregnancy.

3. Vitamin C :  Vitamin C is a great defence against coughs and colds.

4. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

5. Magnesium : Magnesium is required for formation of bones and teeth. helps in the metabolism of calcium and potassium.

6. Phosphorous : Phosphorous works closely with calcium to build bones. 

7. Zinc : Zinc  is involved in collagen synthesis and this helps repair skin and helps build immunity. 

8. Vitamin B1 : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. 

9. Vitamin A : Vitamin A is crucial for healthy vision, cell growth and healthy skin. 

10. Fiber : Dietary fiber reduce the risk of heart disease, prevent the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains.

11. Vitamin E : Vitamin E balances cholesterol levels, repairs damaged skin and keeps hair shiny.

12. Vitamin B2 (riboflavin) : Vitamin B2 enables the production of red blood cells that contribute to the rise in your energy levels. So have more milk, curds, eggs and green leafy vegetables. 

13. Iron : Iron is essential in the chemical reactions that produce energy from foods. Eat more greens and garden cress seeds to prevent you from being anaemic. Here are the top 7 sources of iron rich foods. 

14. Potassium : Potassium is critical for those with high blood pressure as it lessen the impact of sodium. Eat more avocados, bananas, watermelons, papaya, plums and grapefruits. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 511 calories that come from Quinoa, Rocket Leaves and Chickpea Veg Salad?

Walking (6 kmph) = 2hr 33 mins

Running (11 kmph) = 51 mins

Cycling (30 kmph) = 1hr 8 mins       

Swimming (2 kmph) = 1hr 28 mins

Note: These values are approximate and calorie burning differs in each individual.