This vibrant Anti-Inflammatory Glow Bowl packs quinoa, roasted veggies, crispy chickpeas, and a creamy tahini yogurt dressing into one nourishing meal. It supports gut health, reduces inflammation, and promotes radiant skin with simple, whole-food ingredients you can prep in under 40 minutes. Perfect for weeknight dinners or meal prep, this bowl delivers balanced flavor and feel-good nutrition.
Why You’ll Love This Anti-Inflammatory Glow Bowl
This recipe stands out for its anti-inflammatory power from turmeric, leafy greens, and healthy fats. High-fiber quinoa and fermented toppings boost gut health while antioxidants in sweet potatoes and avocado nourish skin from within. It offers plant-based protein, customizable options, and meal-prep ease for busy days.
Key Ingredients for an Anti-Inflammatory Glow
Base
- 1 cup quinoa (rinsed; provides complete protein and fiber for gut stability).
- 2 cups chopped leafy greens like spinach or kale (rich in antioxidants to fight inflammation).
- Steamed broccoli florets (1 cup; adds sulforaphane for detox support).
Roasted Veggies
- 1 medium sweet potato (diced; beta-carotene supports skin glow).
- 2 carrots (sliced; fiber and vitamin A reduce oxidative stress).
- 1 cup cauliflower florets (anti-inflammatory cruciferous veggie).
Protein & Crunch
- 1 can (15 oz) chickpeas (drained, patted dry; plant protein with zinc for healing).
- 2 tbsp pumpkin seeds or flaxseeds (omega-3s combat inflammation).
- Optional: handful walnuts (healthy fats for hormone balance).
Creamy Anti-Inflammatory Dressing
- 1/4 cup tahini (sesame-based creaminess with anti-inflammatory sesamol).
- 1/4 cup plain Greek yogurt or coconut yogurt (probiotics for gut health).
- 2 tbsp olive oil, 1 tbsp lemon juice, 1 tsp turmeric, 1 minced garlic clove, salt, and pepper to taste.
Ingredient & Benefit Snapshot
| Ingredient | Key Nutrients | Anti-Inflammatory/Gut/Skin Benefit |
|---|---|---|
| Quinoa | Fiber, protein, magnesium | Stabilizes blood sugar, feeds gut bacteria |
| Sweet Potato | Beta-carotene, vitamin A | Boosts collagen for glowing skin, fights free radicals |
| Chickpeas | Zinc, fiber, protein | Supports immunity, promotes fullness and digestion |
| Turmeric | Curcumin | Reduces joint pain and systemic inflammation |
| Leafy Greens | Vitamins K, C, folate | Detoxifies, protects skin barrier |
| Tahini/Olive Oil | Healthy fats, sesamol | Lubricates gut lining, hydrates skin from inside |
| Pumpkin Seeds | Omega-3s, zinc | Balances hormones, eases PMS-related inflammation |
How to Make This Anti-Inflammatory Glow Bowl
Prep Time: 15 minutes. Cook Time: 25 minutes. Total Time: 40 minutes. Servings: 4.
Step 1 – Cook the Quinoa Base
Rinse 1 cup quinoa under cold water. In a saucepan, bring 2 cups water to a boil, add quinoa, reduce heat, cover, and simmer 15 minutes until fluffy. Stir in chopped spinach or kale off heat to wilt. Season with salt.
Step 2 – Roast the Anti-Inflammatory Veggies
Preheat oven to 400°F (200°C). Toss diced sweet potato, carrots, and cauliflower with 1 tbsp olive oil, 1/2 tsp turmeric, salt, and pepper on a baking sheet. Roast 20-25 minutes, flipping halfway, until tender and caramelized.
Step 3 – Crisp the Chickpeas & Seeds
Pat chickpeas dry, toss with 1 tsp olive oil, paprika, and cumin. Spread on another baking sheet with pumpkin seeds. Roast 15-20 minutes until golden and crunchy. This adds protein and texture contrast.
Step 4 – Whisk the Glow Bowl Dressing
In a bowl, combine tahini, yogurt, olive oil, lemon juice, minced garlic, remaining turmeric, salt, and pepper. Thin with 1-2 tbsp water for drizzle consistency. Taste and adjust seasoning; it should be creamy and zesty.
Step 5 – Assemble Your Glow Bowl
Divide cooked quinoa base into bowls. Top with roasted veggies, crispy chickpeas, seeds, and a handful of greens or sauerkraut for extra probiotics. Drizzle generously with dressing. Garnish with fresh herbs or lemon wedges.
Variations, Substitutions & Dietary Swaps
Make it vegan by swapping Greek yogurt for coconut or cashew yogurt. Go gluten-free with quinoa or brown rice. Boost protein with tofu, tempeh, or lentils instead of chickpeas. For summer, swap root veggies for zucchini or beets. Nut-free option: skip walnuts and double seeds.
Meal Prep, Storage & Reheating Tips
Store components separately in airtight containers: quinoa up to 5 days, roasted veggies and chickpeas 4 days, dressing 1 week in fridge. Assemble fresh to keep greens crisp. Reheat grains and veggies in microwave or skillet with a splash of water; serve dressing cold. Freezes well for up to 1 month.
FAQ About Anti-Inflammatory Glow Bowls
What makes this bowl anti-inflammatory?
Turmeric’s curcumin, omega-3 seeds, and antioxidant-rich veggies like sweet potato and greens target inflammation pathways while fiber soothes the gut.
Can I make this bowl ahead for the week?
Yes, prep all parts Sunday; it stays fresh 4-5 days. Keeps blood sugar steady for sustained energy.
Can I make this vegan, gluten-free, or nut-free?
Fully vegan with coconut yogurt. Gluten-free as-is. Nut-free by omitting walnuts.
Is this glow bowl good for skin and hormones?
Antioxidants, healthy fats, and zinc promote collagen and balance hormones, leading to clearer, glowing skin.
How can I add more protein?
Stir in grilled chicken, hard-boiled eggs, or extra legumes for 25-30g per bowl.
Serving Suggestions & Pairings
Serve warm for cozy fall dinners or chilled for lunch. Pair with herbal tea or a side of hummus. Double portions for hearty mains.
Final Tips to Make Your Glow Bowl Perfect Every Time
- Pat chickpeas extra dry for maximum crunch.
- Balance textures: soft grains, crisp toppings, creamy dressing.
- Taste dressing before drizzling; add maple syrup for subtle sweetness.
- Customize freely: more spice for heat, extra avocado for richness.
Try this bowl today and feel the difference in energy and glow. Share your tweaks in the comments below!
Anti-Inflammatory Glow Bowl Recipe (Gut-Friendly Skin Glow in 40 Min)
Anti-Inflammatory Glow Bowl brings warm roasted veggies, fluffy quinoa, and creamy tahini yogurt sauce together in one nourishing meal. Packed with antioxidants, fiber, and healthy fats, this bowl supports gut health, glowing skin, and steady energy all week long. Ready in 45 minutes and perfect for meal prep, it serves 4 as a hearty dinner or lunch.
- Prep Time: PT15M
- Cook Time: PT30M
- Total Time: PT45M
- Yield: 4
- Category: Dinner, Lunch, Main Course
- Method: Roast, Oven
- Cuisine: Mediterranean, Plant-Based
Ingredients
For the Glow Bowl Base:
– 1 cup uncooked quinoa, rinsed
– 2 cups water or low-sodium vegetable broth
– 1/2 tsp salt
For the Roasted Veggies:
– 2 medium sweet potatoes, peeled and diced into 1/2-inch cubes (about 3 cups)
– 3 large carrots, peeled and sliced into 1/2-inch rounds
– 1 small head cauliflower, cut into small florets (about 3 cups)
– 3 tbsp olive oil, divided
– 1 tsp ground turmeric
– 1 tsp smoked paprika
– Salt and black pepper, to taste
For the Crispy Chickpeas:
– 1 (15 oz) can chickpeas, drained, rinsed, and patted very dry
– 1 tbsp olive oil
– 1/2 tsp ground cumin
– 1/2 tsp garlic powder
– 1/4 tsp cayenne pepper (optional, for heat)
– Salt, to taste
For the Greens and Toppings:
– 4 cups baby spinach or mixed greens
– 1 ripe avocado, sliced
– 1/4 cup fresh cilantro or parsley, chopped
– 2 tbsp toasted pumpkin seeds or sesame seeds
– Lemon wedges, for serving
For the Tahini Yogurt Sauce:
– 1/2 cup plain Greek yogurt (use dairy-free for vegan)
– 1/4 cup tahini
– 2 tbsp fresh lemon juice
– 1 garlic clove, minced
– 1/2 tsp ground cumin
– 1/4 tsp ground turmeric
– 2-3 tbsp water, to thin
– Salt, to taste
Instructions
1. 1. Preheat oven to 425°F (220°C). Line two large baking sheets with parchment paper.
2. 2. Cook quinoa: In a medium saucepan, bring quinoa, water or broth, and salt to a boil. Reduce heat to low, cover, and simmer 12-15 minutes until water absorbs. Fluff with a fork and set aside.
3. 3. Roast veggies: On one baking sheet, toss sweet potatoes, carrots, and cauliflower with 2 tbsp olive oil, turmeric, paprika, salt, and pepper. Spread evenly and roast 25-30 minutes, flipping halfway, until tender and caramelized.
4. 4. Crisp chickpeas: On the second baking sheet, toss chickpeas with 1 tbsp olive oil, cumin, garlic powder, cayenne, and salt. Roast alongside veggies for 20-25 minutes, shaking the pan halfway, until golden and crispy.
5. 5. Make sauce: In a small bowl, whisk yogurt, tahini, lemon juice, garlic, cumin, turmeric, and water until smooth and creamy. Season with salt. Adjust with more water for drizzling consistency.
6. 6. Assemble bowls: Divide cooked quinoa among 4 bowls. Top with roasted veggies, crispy chickpeas, spinach, avocado slices, herbs, and seeds. Drizzle generously with tahini yogurt sauce and serve with lemon wedges.
Notes
Meal prep pro tip: Roast double batch on Sunday. Customize endlessly for seasons and tastes. Naturally vegan-adaptable and gluten-free.
Store quinoa, veggies, and chickpeas separately up to 5 days. Keep greens, avocado, and sauce separate. Reheat gently.
Nutrition
- Serving Size: 1 bowl
- Calories: 520
- Sugar: 8g
- Sodium: 450mg
- Fat: 24g
- Saturated Fat: 3.5g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 62g
- Fiber: 14g
- Protein: 18g
- Cholesterol: 5mg
