If you’re looking to switch up your morning routine and add some variety to your breakfast options, a Quinoa Breakfast Bowl with Veggies and a Soft-Boiled Egg is a great choice. This savory breakfast bowl combines fluffy quinoa, a mix of sautéed vegetables, creamy avocado, and a perfectly soft-boiled egg. Packed with protein, fiber, and healthy fats, it’s a satisfying and nourishing way to fuel your day.
Why Quinoa for Breakfast?
Quinoa is an excellent choice for a breakfast base because it is a complete protein, containing all nine essential amino acids. It’s also rich in fiber, which helps keep you full longer, and is gluten-free, making it a great option for those with dietary restrictions. Incorporating quinoa into your breakfast provides a hearty and wholesome foundation that pairs well with a variety of toppings.
Veggies for a Nutrient Boost
Adding sautéed vegetables like spinach, bell peppers, and cherry tomatoes gives this bowl an extra boost of vitamins, minerals, and antioxidants. Vegetables in the morning may sound unconventional, but they provide a refreshing and nutritious start to your day, adding both flavor and color to your plate.
The Creaminess of a Soft-Boiled Egg
A soft-boiled egg is the star of this breakfast bowl, providing a rich and creamy yolk that enhances the flavor of the dish. Eggs are a fantastic source of high-quality protein and healthy fats, making them a perfect addition to any balanced breakfast.
Recipe: Quinoa Breakfast Bowl with Veggies and a Soft-Boiled Egg
Servings: 2
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Ingredients:
- 1 cup cooked quinoa
- 2 large eggs
- 1 tablespoon olive oil
- 1 cup fresh spinach, chopped
- 1/2 cup cherry tomatoes, halved
- 1/2 red bell pepper, diced
- 1/2 avocado, sliced
- Salt and freshly ground black pepper, to taste
- 1/2 teaspoon red pepper flakes (optional)
- Fresh herbs (optional, such as parsley or chives)
- 1 tablespoon feta cheese or goat cheese (optional)
Instructions:
- Cook the Quinoa: If you haven’t already cooked the quinoa, rinse it under cold water and cook it according to the package instructions. Generally, it requires a 1:2 ratio of quinoa to water and takes about 15 minutes to cook. Once cooked, fluff with a fork and set aside.
- Soft-Boil the Eggs: Bring a small pot of water to a boil. Gently lower the eggs into the water and cook for about 6-7 minutes for a perfectly soft-boiled egg with a runny yolk. Remove the eggs from the water and transfer them to an ice bath to stop the cooking process. Peel the eggs and set aside.
- Sauté the Vegetables: In a medium skillet, heat the olive oil over medium heat. Add the diced bell pepper and sauté for 3-4 minutes until slightly softened. Add the chopped spinach and cherry tomatoes, and cook for another 2-3 minutes until the spinach is wilted and the tomatoes are slightly blistered. Season with salt, pepper, and red pepper flakes (if using).
- Assemble the Bowl: Divide the cooked quinoa between two bowls. Top each with the sautéed vegetables, sliced avocado, and a soft-boiled egg. Sprinkle with fresh herbs and crumbled feta or goat cheese if desired.
- Serve and Enjoy: Season with additional salt, pepper, and a drizzle of olive oil if desired. Enjoy your savory and nutrient-packed quinoa breakfast bowl!
Nutritional Information (Per Serving):
- Calories: 350
- Protein: 15g
- Carbohydrates: 30g
- Fiber: 8g
- Sugar: 3g
- Fat: 18g
- Saturated Fat: 3g
- Potassium: 600mg
- Calcium: 120mg
Why You’ll Love This Recipe
- High in Protein and Fiber: Quinoa and eggs provide a good amount of protein, while the vegetables and quinoa offer fiber, making this a filling and energizing breakfast option.
- Rich in Nutrients: Packed with vitamins, minerals, and healthy fats, this breakfast bowl supports overall health and keeps you satisfied for longer.
- Customizable: You can easily swap out the vegetables, add other proteins like smoked salmon or tofu, or incorporate different herbs and spices to suit your taste.
- Perfect for Meal Prep: Cook the quinoa and sauté the vegetables ahead of time, then just soft-boil the eggs and assemble the bowl in the morning for a quick and nutritious breakfast.
Final Thoughts
A Quinoa Breakfast Bowl with Veggies and a Soft-Boiled Egg is a fantastic way to enjoy a savory, nutrient-dense start to your day. It combines the benefits of quinoa, fresh vegetables, creamy avocado, and a protein-packed egg to create a balanced and delicious meal. Whether you’re looking for a change from sweet breakfasts or want to incorporate more veggies into your morning routine, this recipe is a great choice.
Try this breakfast bowl and get creative with your toppings and flavors for a wholesome, satisfying, and energizing meal!
