Quinoa Bowls with Avocado and Egg
Photo: Greg Dupree
Active Time:15 Mins
Total Time:15 Mins
Yield:Serves 2 (serving size: about 2/3 cup quinoa mixture, 1 egg, and 1/4 avocado)
CAROLYN WILLIAMS, PHD, RD
August 2017
This quick, satisfying breakfast is loaded with anti-inflammatory foods: extra-virgin olive oil, avocado, tomatoes, quinoa, and omega-3 eggs. For even more anti-inflammatory benefit, serve with an orange or grapefruit. Omega-3–enriched eggs come from hens that are fed a diet rich in omega-3s (usually containing flaxseed). They’re easy to find; just look closely at labels on egg cartons. We call for cooked quinoa here—a perfect use for leftovers. Or pick up a timesaving package of precooked (unseasoned) quinoa in the freezer section or the grains aisle of your supermarket, as more and more manufacturers are offering this convenience.
Ingredients
• 2 teaspoons extra-virgin olive oil, divided
• 1 teaspoon red wine vinegar
• 1/4 teaspoon kosher salt, divided
• 1 cup hot cooked tricolor quinoa
• 1 cup grape tomatoes, halved
• 1/2 cup canned unsalted black beans, rinsed, drained, and
warmed
• 2 tablespoons chopped cilantro, plus more for garnish
• 2 large omega-3 eggs
• 1/2 ripe avocado, sliced
•
How to Make It
• Step 1
• Whisk together 1 1/2 teaspoons oil, vinegar, and dash of salt.
• Step 2
• Combine quinoa, tomatoes, beans, cilantro, and 1/8 teaspoon salt; toss gently to combine. Divide mixture evenly between 2 bowls.
• Step 3
• Heat a medium nonstick skillet over medium. Add remaining 1/2 teaspoon oil; swirl to coat. Crack eggs, 1 at a time, into pan. Cover; cook until whites are set and yolk is still runny, 2 to 3 minutes. Drizzle dressing evenly over quinoa mixture; top with eggs and avocado. Sprinkle with remaining dash of salt. Garnish with additional cilantro, if desired.
Nutritional Information
• Calories 343
• Fat 16.4g
• Sat fat 3.1g
• Mono fat 9g
• Poly fat 3.1g
• Protein 15g
• Carbohydrate 35g
• Fiber 9g
• Cholesterol 186mg
• Iron 4mg
• Sodium 332mg
• Calcium 86mg
• Sugars 3g
• Est. added sugars g
