A colourful, anti-inflammatory lunch bowl built on the principle of eating the rainbow — protein-rich quinoa, roasted vegetables and a creamy tahini drizzle. Every colour on this plate represents a different class of phytonutrient, working together to calm inflammation and fuel your afternoon.
Preheat oven to 200°C / 180°C fan. Toss the beetroot, carrot, peppers and broccoli with olive oil, black pepper and dried herbs of your choice. Spread on a lined baking tray and roast for 20–25 minutes, turning once.
Meanwhile, add the rinsed quinoa to a saucepan with the stock. Bring to a boil, then reduce to a low simmer. Cover and cook for 12–14 minutes until the liquid is absorbed and little white tails have appeared on the quinoa. Fluff with a fork and leave to steam for 2 minutes with the lid on.
Make the tahini dressing: whisk together the tahini, lemon juice and garlic. Add water a tablespoon at a time until it reaches a drizzleable consistency. Taste and season — it should be creamy, nutty and a little sharp.
Build your bowls: start with a base of quinoa, then arrange the roasted vegetables, fresh spinach or rocket, and sliced avocado alongside each other in sections across the bowl.
Drizzle generously with the tahini dressing. Scatter over pomegranate seeds, fresh parsley and sesame seeds. Eat immediately while the vegetables are warm and the quinoa is fluffy.
Why this recipe works
Different pigments in vegetables reflect different phytochemical compounds — the red in beetroot comes from betalains, the orange in carrots from beta-carotene, the green in broccoli from sulforaphane. Each of these has distinct anti-inflammatory and antioxidant mechanisms in the body. Quinoa is a complete protein (containing all nine essential amino acids), making it an excellent plant-based protein base. Tahini provides calcium and zinc, while the lemon dressing enhances iron absorption from the leafy greens. This is a genuinely functional plate — every ingredient earns its place through nutritional intent, not just aesthetics.
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