lunch

Quinoa and Black Bean Bowl

PreconceptionSouthwesternEasyServes 225 min

A bowl of quinoa mixed with black beans, diced bell peppers, and fresh cilantro.

Quinoa and black beans combine to deliver a powerhouse of whole-food, plant-based protein, providing steady amino acids that act as building blocks for both partners. The black beans and avocado load this bowl up with folate, an essential nutrient for protecting sperm DNA and building vital early pregnancy stores. Finally, a crunchy topping of pumpkin seeds delivers a strong dose of zinc specifically to support male sperm formation and motility.

View Nutrition Facts

One serving≈620 kcal · 21 g protein

Calories620 kcal

Protein21 g

Carbs66 g · 4.2g sugar

Fat33 g · 5g sat

Fiber20 g

Sodium1,047 mg

Folate327 mcg DFE

Iron6.9 mg

Calcium94 mg

Choline81 mg

Iodine68 mcg

Zinc4.4 mg

from its ingredients

Ingredients

½ cup quinoa, rinsed
1 can (15 oz) black beans, drained and rinsed
1 red bell pepper, diced
1 avocado, diced
¼ cup fresh cilantro, chopped
1 lime, juiced
¼ cup pumpkin seeds
1 tbsp olive oil
1 tsp cumin
½ tsp salt

Method

1Cook the quinoa according to package directions. Fluff with a fork and let cool slightly.
2While the quinoa cooks, whisk together the olive oil, lime juice, cumin, and salt in a large mixing bowl to create the dressing.
3Add the drained black beans, diced red bell pepper, chopped cilantro, and cooked quinoa to the bowl with the dressing. Toss well to combine.
4Divide the mixture into two bowls and top evenly with diced avocado and pumpkin seeds before serving.

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