Quinoa & Chickpea Salad

Quinoa & Chickpea Salad is one of the best lunch options for anti-inflammatory support, gut health, and mitochondrial function in a post-COVID functional medicine recovery plan. Here’s why:

Nutritional Benefits

Anti-Inflammatory Support

Chickpeas are rich in fiber, protein, and phenolic compounds (like quercetin and biochanin A), all of which have documented anti-inflammatory and antioxidant effects. Regular chickpea consumption has been linked to reduced inflammation and protection against oxidative stress 2,3.

Quinoa contains magnesium and a variety of bioactive compounds with proven anti-inflammatory and antioxidative properties 2,5. This makes quinoa a powerful base for reducing chronic inflammation, which is common in post-viral recovery.

Gut Health

Chickpeas are a prebiotic food, high in dietary fiber that feeds beneficial gut bacteria, supports regular bowel movements, and strengthens the gut barrier. Studies show chickpeas improve the growth of Bifidobacterium spp. and Lactobacillus, increase short-chain fatty acid (SCFA) production, and enhance intestinal mucosal integrity 3.

Quinoa is also high in fiber and contains compounds that support gut microbiota diversity and digestive health, further boosting the salad’s gut-supportive benefits 2,4.

Mitochondrial Function

Both chickpeas and quinoa are rich in micronutrients (like iron, magnesium, and B vitamins) essential for cellular energy production and mitochondrial health 2,5.

The antioxidants in both ingredients help protect mitochondria from oxidative damage, which is crucial for energy recovery in post-COVID and chronic fatigue scenarios 5,1.

Additional Benefits

• The salad is naturally gluten-free, plant-based, and can be easily customized with anti-inflammatory herbs, vegetables, and healthy fats (like olive oil and avocado) for even more functional medicine benefits 2,4.

• It supports blood sugar regulation, cardiovascular health, and immune function-key pillars in post-COVID recovery 2,4.

In summary:

A Quinoa & Chickpea Salad is an ideal lunch for anti-inflammatory support, gut health, and mitochondrial function in a post-COVID functional medicine recovery plan, thanks to its fiber, antioxidants, and nutrient density 2,3,5.

Citations:

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC11672929/

2. https://justinecooksvegan.com/15-minute-chickpea-quinoa-salad-with-cumin-tahini-dressing/

3. https://pmc.ncbi.nlm.nih.gov/articles/PMC11532829/

4. https://www.linkedin.com/posts/tgnc-health-matters_i-cant-stop-eating-this-quinoa-salad-quinoa-activity-7260260354553733120-EPSn

5. https://www.mdpi.com/2076-3921/13/7/829

6. https://www.healthline.com/nutrition/chickpeas-nutrition-benefits

7. https://articles.bodyecology.com/articles/covid-digestive-issues/

8. https://www.tiktok.com/@doctors_kitchen/video/7478372013795740930

9. https://www.erceflora.com/en-ph/gut-health/boost-your-gut-health-with-7-meals

10. https://www.npath.com/quinoa-and-chickpea-salad

11. https://www.mdpi.com/1422-0067/26/3/1224

12. https://www.bbcgoodfood.com/health/nutrition/health-benefits-quinoa/

13. https://www.health.com/condition/infectious-diseases/coronavirus/what-to-eat-before-and-after-covid-vaccine

14. https://www.instagram.com/reel/DGnfNCJM-Mz/

15. https://www.healthywomanstyle.com/protein-rich-quinoa-chickpea-salad/

16. https://stanfordhealthcare.org/medical-clinics/cancer-nutrition-services/recipes.html

17. https://www.massgeneral.org/sitemap-n.page

18. https://www.instagram.com/doctors_kitchen/reel/DGnfNCJM-Mz/

19. https://www.acquaintpublications.com/article/plant_based_diet_and_supplements_in_mitigating_covid_19_part_2_the_mechanism_behind_successful_intervention

20. https://naturedoc.com/top-7-tips-for-coronavirus-post-viral-recuperation/