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Pumpkin Power Bowl for Busy Moms — A 30-Minute Fall Recipe Packed with Nutrients
Why This Bowl Supports Postpartum Health
This pumpkin power bowl is a quick and comforting fall recipe packed with iron, fiber, beta-carotene, and plant protein. Ideal for postpartum moms, it helps combat fatigue, improve digestion, and support healthy milk supply. It’s naturally gluten-free, 100% plant-based, and takes just 30 minutes!
Ingredients Table
| Ingredient | Quantity |
|---|---|
| Cooked quinoa | 1 cup |
| Roasted pumpkin (cubed) | 1 cup |
| Chickpeas (cooked) | ¾ cup |
| Baby spinach | 1 cup |
| Avocado (sliced) | ½ avocado |
| Olive oil | 1 tbsp |
| Lemon juice | 1 tsp |
| Ground cumin & paprika | ¼ tsp each |
| Sea salt & black pepper | To taste |
Step-by-Step Preparation
- Preheat your oven to 400°F (200°C). Roast cubed pumpkin with olive oil, cumin, and paprika for 20 minutes.
- While pumpkin roasts, cook quinoa according to package directions.
- In a bowl, combine spinach, chickpeas, quinoa, and roasted pumpkin.
- Add sliced avocado and drizzle lemon juice, salt, and pepper.
- Mix gently and serve warm. Optionally, top with sunflower seeds or tahini.
Nutrition Facts (Per Serving)
| Calories | 385 kcal |
| Protein | 14 g |
| Carbohydrates | 45 g |
| Fiber | 11 g |
| Fat | 18 g |
| Iron | 4.2 mg |
FAQ
Can I make this pumpkin power bowl ahead of time?
Yes! Store it in an airtight container for up to 3 days. Add avocado just before serving.
Is it suitable for breastfeeding moms?
Absolutely. This bowl is rich in fiber, iron, and plant-based protein to support lactation and postpartum recovery.
🔗 Related internal link: Protein-Packed Lactation Muffins
🌐 External link: Pumpkin Nutrition Benefits – Healthline