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Creamy Avocado & Cooked Quinoa Bowl

Creamy Avocado & Cooked Quinoa Bowl

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A smooth-textured, brain-healthy bowl featuring creamy avocado and tender cooked quinoa, flavored with mild herbs and olive oil, perfect for caregivers seeking simple, soft meals.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings: 2
Course: Lunch
Cuisine: Mediterranean
Calories: 408
Ingredients Method Nutrition Notes

Ingredients
  

  • 100 g quinoa rinsed well before cooking
  • 200 ml water for cooking quinoa
  • 1 medium avocado ripe, peeled and pitted, mashed to creamy texture
  • 1 tablespoon olive oil extra virgin, mild flavor
  • 1 teaspoon lemon juice freshly squeezed, to brighten flavor
  • 1 tablespoon parsley fresh, finely chopped for mild herb flavor
  • 0.25 teaspoon salt adjust to taste, optional

Method
 

  1. Rinse quinoa under cold water until water runs clear.
  2. In a small saucepan, combine rinsed quinoa and water. Bring to a boil, then reduce heat, cover, and simmer for 10 minutes or until water is absorbed and quinoa is tender.
  3. While quinoa cooks, mash avocado in a bowl until creamy and smooth.
  4. When quinoa is cooked, fluff with a fork and let cool slightly for 2 minutes.
  5. Add cooked quinoa to mashed avocado. Stir in olive oil, lemon juice, chopped parsley, and salt. Mix gently to combine into a creamy, soft bowl.
  6. Serve immediately or keep covered briefly at room temperature. This dish is easy to eat, nourishing, and gentle for sensitive appetites.

Nutrition

Calories: 408kcalCarbohydrates: 41gProtein: 9gFat: 25gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 16gSodium: 307mgPotassium: 783mgFiber: 10gSugar: 1gVitamin A: 322IUVitamin C: 14mgCalcium: 42mgIron: 3mg

Notes

This recipe combines brain-healthy ingredients rich in healthy fats, fiber, and antioxidants, supporting cognitive wellness. The soft, creamy texture makes it suitable for older adults or those with chewing difficulties. Preparing quinoa ahead of time can save caregiver effort. Mild herbs and olive oil add flavor without overwhelming sensitive palates.

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