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Turmeric Quinoa with Broccoli, Chickpeas, and Tomatoes

Yellow quinoa with colorful vegetables. Makes 4-6 servings.

From The How Not to Age Cookbook

Ingredients

  • Vegetable Broth 2.0
  • red onion
  • quinoa
  • turmeric
  • white miso paste
  • broccoli florets
  • chickpeas
  • Roasted Garlic
  • nutritional yeast
  • onion powder
  • pippali
  • grape tomatoes

Instructions

  1. In a saucepan, heat ¼ cup (60ml) of the water over medium heat.
  2. Add the red onion, cover, and cook until softened, about 5 minutes.
  3. Stir in the quinoa and turmeric, then add the remaining 1½ cups (350ml) of water and bring to a boil.
  4. Lower the heat to low.
  5. Stir the miso mixture into the pot of quinoa.
  6. Cover and simmer until the quinoa has absorbed all of the water, 15 to 20 minutes.
  7. Meanwhile, steam the broccoli in a metal steamer basket over an inch (2.5cm) or so of boiling water in a covered saucepan or pot until it is just tender, about 5 minutes.
  8. Remove from the heat, uncover, and set aside.
  9. Transfer the cooked quinoa to a serving bowl and stir in the chickpeas.
  10. Add the Roasted Garlic, nutritional yeast, onion powder, pippali, tomatoes, and the steamed broccoli.
  11. Toss gently to combine, then serve.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Essential Amino Acids
    From: Quinoa
  • Dietary fiber
    From: Quinoa, Chickpeas
  • Curcumin
    From: Turmeric
  • Sulforaphane
    From: Broccoli
  • Nicotinamide Mononucleotide
    From: Broccoli
  • Glucosinolates
    From: Broccoli
  • Indole-3-Carbinol
    From: Broccoli
  • Vitamin C
    From: Broccoli
  • Vitamin K
    From: Broccoli
  • Resistant starch
    From: Chickpeas
  • Polyphenols
    From: Chickpeas
  • Folate
    From: Chickpeas
  • B vitamins
    From: Chickpeas

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Sarcopenia
    Improves · via Essential Amino Acids
  • Alzheimer's disease
    Addresses · via Essential Amino Acids
  • Aging
    Reduces risk of · via Dietary fiber
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Heart disease
    Reduces risk of · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Premature Death
    Reduces risk of · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Breast cancer
    Reduces risk of · via Dietary fiber
  • Upper Respiratory Tract Infection
    Reduces risk of · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Cancer
    Reduces risk of · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Cardiovascular Disease
    Reduces risk of · via Dietary fiber
  • Type 2 diabetes
    Reduces risk of · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • Obesity
    Protects against · via Dietary fiber
  • DNA Damage
    Protects against · via Turmeric
  • Pancreatic Cancer
    Protects against · via Turmeric
  • Ulcerative Colitis
    Improves · via Turmeric
  • Endothelial dysfunction
    Improves · via Turmeric
  • Rheumatoid arthritis
    Reduces risk of · via Turmeric
  • Lupus Nephritis
    Improves · via Turmeric
  • Monoclonal Gammopathy of Undetermined Significance (MGUS)
    Protects against · via Curcumin
  • Neurodegenerative Disease
    Reduces risk of · via Curcumin
  • Parkinson's disease
    Protects against · via Curcumin
  • Influenza
    Protects against · via Broccoli
  • Prostate cancer
    Reduces risk of · via Broccoli
  • Insulin resistance
    Improves · via Broccoli
  • Lung Cancer
    Protects against · via Broccoli
  • Cognitive decline
    Improves · via Sulforaphane
  • Cataracts
    Protects against · via Sulforaphane
  • Autism Spectrum Disorder
    Improves · via Sulforaphane
  • Age-Related NAD+ Decline
    Protects against · via Nicotinamide Mononucleotide
  • Hip Fracture
    Protects against · via Vitamin C
  • Wrinkles
    Improves · via Vitamin C
  • Common cold
    Protects against · via Vitamin C
  • Skin Aging
    Protects against · via Vitamin C
  • High blood pressure
    Protects against · via Vitamin C
  • Adrenal Burnout
    Addresses · via Vitamin C
  • High blood sugar
    Improves · via Resistant starch
  • Age-Related Hearing Loss
    Protects against · via Polyphenols
  • Depression
    Reduces risk of · via Folate
  • High Homocysteine
    Addresses · via B vitamins

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