Approved by an Accredited Practising Dietitian
Why this recipe is good for you
This recipe is especially rich in Iron, Folate, Fibre and Protein.
- Iron — Iron helps carry oxygen around your body and supports steady energy. It’s a priority nutrient for menstruating women, during pregnancy, and for anyone eating mostly plant-based.
- Folate — Folate supports healthy cell growth and development, and is especially important in the months before and during pregnancy.
- Fibre — Fibre supports healthy digestion, helps steady your blood sugar, and feeds the good bacteria in your gut.
- Protein — Protein helps build and repair muscle, supports your immune system, and helps meals keep you satisfied for longer.
A herb-packed quinoa salad with chickpeas — iron, folate and fibre in one lunchbox-friendly bowl.
Lunch · Serves 4 · Ready in 25 min · Rich in Iron, Folate, Fibre, Protein
Ingredients
- 1 cup quinoa, cooked
- 400g can chickpeas, drained
- 1 bunch parsley, chopped
- 2 tomatoes, diced
- 1/2 cucumber, diced
- 3 tbsp olive oil
- Juice of 1 lemon
Method
- Combine the quinoa, chickpeas, parsley, tomato and cucumber in a large bowl.
- Whisk the oil and lemon juice and toss through.
- Chill for 10 minutes before serving, if time allows.
Tip: Parsley is surprisingly high in iron and vitamin C together, which helps you absorb it — don't skimp on the herbs.
Roughly per serve
- Iron: 3.5 mg
- Protein: 12 g
- Folate: 100 µg
- Fibre: 8 g
Everyday recipes with approximate per-serve nutrient values estimated from AUSNUT and USDA food-composition data. A general guide, not individual advice.
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