All Recipes
🥣

DASH Diet Quinoa & Veggie Bowl

"Built specifically around what the DASH trial actually showed works for blood pressure."

🕐 Prep: 10 min 🔥 Cook: 20 min 👥 2 servings 📊 Medium
❤️ Blood Pressure🫀 Heart-Healthy🩸 Diabetes-Friendly

👤 Get personalized warnings for your medications

Create a free health profile and we'll highlight which interaction notes apply specifically to your medication list.

Build My Profile →
💊 Medication & Food Interaction Notes
Based on our database of 175+ food-drug interactions. These are general awareness notes — not medical advice. Always confirm with your pharmacist.
🥬
Leafy Greens (Vitamin K-rich)
Leafy greens are rich in Vitamin K, which helps blood clot. If you take warfarin (Coumadin), consistency is key — sudden large changes in leafy green intake can shift your INR and affect your dosage.
Medications that may be affected:
Warfarin (Coumadin, Jantoven)
💚 Relevant supplement considerations
💊
Vitamin K2 (MK-7 form)
If you're on warfarin, some cardiologists recommend low-dose consistent K2 to support bone health without large INR swings. Discuss with your doctor first.
Explore Vitamin K2 options →
💬 Always consult your doctor before starting any supplement.
⚡
Potassium Balance Note
Loop diuretics (like furosemide) and thiazide diuretics (like HCTZ) deplete potassium. This recipe includes potassium-rich ingredients that can help replenish levels — a good thing if you take these medications.
Medications that may be affected:
Furosemide (Lasix)Hydrochlorothiazide (HCTZ)Chlorthalidone
💚 Relevant supplement considerations
💊
Magnesium Glycinate
Diuretics also deplete magnesium, which works alongside potassium for heart and muscle function. A quality magnesium supplement may help — ask your doctor about testing your levels.
Browse Magnesium supplements →
💬 Always consult your doctor before starting any supplement.

🛒 Ingredients

  • 1 cup quinoa
  • 2 cups kale or spinach, chopped
  • 1 cup cherry tomatoes, halved
  • 1 can chickpeas, drained
  • 1/2 avocado, cubed
  • 2 tbsp pumpkin seeds
  • 3 tbsp olive oil
  • 2 tbsp lemon juice
  • 1 garlic clove, minced
  • 1 tsp cumin
  • No added salt (use herbs instead)

👨‍🍳 Instructions

  1. Cook quinoa per package instructions.
  2. Whisk olive oil, lemon juice, garlic, and cumin for dressing.
  3. Massage kale/spinach with 1 tsp olive oil until slightly wilted.
  4. Assemble bowls: quinoa, greens, tomatoes, chickpeas, avocado.
  5. Drizzle with dressing.
  6. Top with pumpkin seeds and serve.

🥗 Nutrition Highlights

✓ High potassium from greens and chickpeas✓ Low sodium✓ Magnesium from pumpkin seeds✓ Consistent with DASH diet evidence

🩺 Why This Recipe Works for Your Conditions

❤️ Blood Pressure

The DASH diet is the most clinically validated dietary approach for blood pressure. This bowl hits all the markers: high potassium and magnesium, low sodium, rich in plant foods.

🫀 Heart-Healthy

Complete plant-based meal with heart-healthy fats from avocado and olive oil.

🩸 Diabetes-Friendly

Quinoa and chickpeas are low-glycemic proteins. Avocado fat further slows glucose absorption.

💊 Want to check all your medications at once?

Our Med Check tool covers 500+ medications with food, supplement, and drug-drug interactions.

Open Med Check →
⚕️ Medical Disclaimer: Information on this page is for general awareness only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your pharmacist or healthcare provider before making changes to your diet, especially if you take prescription medications. Affiliate links may appear on supplement recommendations — these do not affect our recommendations or cost you anything extra.