High fiber, high protein, nutrient-dense breakfast
Quinoa and Eggs go really well together taste-wise, yet not many people give it a try! There is zero fiber in eggs, so adding quinoa and other veggies helps bump the fiber content and start your day off right. This helps with satiety levels, blood sugar control, and can potentially prevent cravings later in the day. Aside from it's fiber, quinoa is a complete protein and high in a variety of key nutrients like iron, manganese, copper, magnesium, and folate. Honestly, you can easily make this dish with tofu (tofu scramble) or omit the eggs and use one cup of quinoa if you don't want the eggs!
This recipe is good for
- Celiac disease
- 2 pasture-raised, organic eggs
- 1/2 cup cooked quinoa, any kind (I used tri-colored)
- 1/2 cup chopped greens (arugula, kale, swiss chard, spinach)
- 1/4 cup or 1/2 cup chopped tomatoes (I used heirloom - my favorite!)
- 1/4 cup chopped shallot or other onion (yellow, sweet, red, or green onions will all work)
- 1/4 cup roughly chopped fresh herbs (I used parsley)
- 1 tbsp hemp seeds
- Optional: 1-2 tbsp shredded cheese (parmesan, cheddar, mozzarella, or non-dairy cheese; I used mild organic cheddar)
This picture shows all of the ingredients I used except the parsley:
Cook the quinoa according to package directions. I made one package-serving of tri-colored quinoa, and had leftovers (perfect!). While the quinoa is cooking, you can prepare your other ingredients. When the quinoa is done, set aside uncovered in the pot (you don't want it to keep cooking in it's steam!)
Whisk two eggs in a small bowl; chop and measure the remaining ingredients.
Heat a medium-sized non-stick skillet over medium heat and once the pan is hot, add the whisked eggs. You can use a small amount of butter or olive oil if you like or need to (this depends on the pan! we have a really good non-stick pan that does not require adding oil or butter and I prefer not to add additional fat and calories).
The eggs will cook very quickly, so I use a spatula to move them to one side of the pan and add the remaining ingredients on the other side and mix briefly: the tomatoes, greens + herbs, cheese, hemp seeds, and quinoa. Once the eggs are almost done I take the pan off the burner; finish the eggs, then mix all of the ingredients together. Taking the pan off the burner prevents the eggs from overcooking. I did not add any salt or pepper to this recipe! Enjoy!