Black Bean, Quinoa, and Arugula Bowl

Symptom check-in

POTS: I had no POTS symptoms today — no dizziness when I stood up, no racing heart, and no trouble breathing with simple exercise.

Vestibular migraine: I had no vestibular migraine symptoms today — no vertigo, no nausea, no vomiting, and no light sensitivity.

Lupus: I had body aches, a low fever, and a red rash across my cheeks today. I wanted a simple anti-inflammatory-leaning meal today with beans, whole grains, and leafy greens.

Disorder safety check

Condition	Works?	Why
POTS	Not specifically targeted	Quinoa and beans provide carbohydrates and protein, but the bowl is not naturally very salty unless sodium is added
Vestibular migraine	Usually	Very simple ingredients with no acidic dressing, strong spices, or complicated toppings
Lupus	Yes	Beans, quinoa, arugula, and olive oil make this a fiber-rich, plant-forward meal that fits an anti-inflammatory eating pattern

Recipe

Ingredients

Makes 2 bowls

Quinoa

• 1/2 cup dry quinoa

• 1 cup water or low-sodium vegetable broth

• 1/4 tsp kosher salt

Black beans

• 1 15-oz can black beans

• 1 tsp extra-virgin olive oil

• 1/4 tsp kosher salt

• 1/4 tsp ground cumin

• 1/4 tsp garlic powder

• 2–3 tbsp water or vegetable broth

Greens

• 3–4 cups arugula

• 1–2 tsp extra-virgin olive oil

• Small pinch of salt

Optional finishing ingredients

• Avocado

• Pumpkin seeds

• Chopped cilantro

• Extra olive oil

• Greek yogurt or tahini

• Lime only if tolerated

Steps

1. Rinse the quinoa

1. Measure 1/2 cup dry quinoa into a fine-mesh strainer.

2. Rinse it under cold running water for about 30 seconds.

3. Move the quinoa around with your fingers while rinsing so all of it gets washed.

4. Shake the strainer well to remove excess water.

This helps remove quinoa's naturally bitter outer coating.

2. Cook the quinoa

1. Add the rinsed quinoa to a small saucepan.

2. Pour in 1 cup water or vegetable broth.

3. Add 1/4 teaspoon salt.

4. Place the saucepan over medium-high heat.

5. Bring the liquid to a boil.

6. As soon as it starts boiling, reduce the heat to low.

7. Cover tightly with a lid.

8. Simmer for 12–15 minutes.

Do not keep lifting the lid while it cooks.

9. When the liquid has been absorbed, turn off the heat.

10. Leave the saucepan covered for another 5 minutes.

The trapped steam finishes cooking the quinoa.

11. Remove the lid.

12. Fluff the quinoa thoroughly with a fork.

13. Taste and add another pinch of salt if needed.

14. Leave uncovered while you prepare the beans.
    

3. Drain and rinse the black beans

1. Open the can of black beans.

2. Pour them into a colander or fine-mesh strainer.

3. Rinse under cold running water for 20–30 seconds.

4. Shake off excess water.

Rinsing removes the thick canned liquid and gives you cleaner-tasting beans.

4. Season the beans

1. Heat a small skillet or saucepan over medium heat.

2. Add 1 teaspoon olive oil.

3. Add the rinsed black beans.

4. Sprinkle in:

   • salt

   • cumin

   • garlic powder

5. Stir gently so the seasonings coat the beans.

5. Warm the beans

1. Add 2 tablespoons water or broth.

2. Reduce the heat to medium-low.

3. Cook for 4–6 minutes, stirring occasionally.

You want the beans hot and tender but still intact.

4. If the pan becomes completely dry before they are hot, add another tablespoon of water.

5. Taste.

6. Adjust the salt if needed.

7. Turn off the heat.

Do not aggressively mash the beans. The bowl in the photo keeps them mostly whole.

6. Prepare the arugula

1. Rinse the arugula thoroughly if it is not pre-washed.

2. Dry it well.

3. Place it in a large mixing bowl.

4. Drizzle with 1–2 teaspoons extra-virgin olive oil.

5. Add a very small pinch of salt.

6. Toss gently with clean hands or salad tongs.

You only want enough oil to lightly coat the leaves.

There is no need for a strong dressing here — the simplicity is part of the bowl.

7. Assemble

1. Divide the arugula between two bowls.

2. Spoon the warm quinoa over one side.

3. Spoon the warm black beans beside it.

Keep the ingredients in separate sections rather than stirring them together if you want it to match the photo.

4. Drizzle a little extra olive oil over the quinoa if desired.

5. Add black pepper if tolerated.

6. Taste a bite with all three components together.

7. Adjust the salt as needed.

Optional additions

For a little more fat and staying power, add 1/4 to 1/2 avocado.

For crunch, add 1 tablespoon pumpkin seeds.

For a creamier bowl, thin 1 tablespoon tahini with warm water and drizzle it over the top.