On the lookout for some protein at breakfast? Nutty, whole-grain quinoa is a tasty, protein-rich meals, and scrambling it with eggs gives a satisfying morning meal (1). The spinach and bell peppers on this recipe add a serving of greens and you may pair this with a citrusy fruit like an orange to assist take up the calcium and iron within the spinach (2).

Energetic time: 15 Minutes Whole time: half-hour

Quinoa Spinach Scramble

Components

• 1/2 cup (85g) quinoa, dry
• 5 massive egg whites
• 1 tsp dried thyme
• 1 tbsp olive oil
• 1 massive crimson bell pepper, diced
• 2 cups recent spinach, roughly chopped
• 1 inexperienced onion, chopped
• 1/4 tsp salt
• 1/4 tsp black pepper

Instructions 

In a small pot, convey 3/4 cups water to a boil over excessive warmth. Add the quinoa and return to the boil, then cowl and cut back to low. Cook dinner for quarter-hour, then uncover and fluff, all of the water must be absorbed. Put aside and let cool, uncovered.

In a medium bowl, whisk collectively the egg whites, then stir within the dried thyme. Add the quinoa and stir to mix. Put aside.

In the meantime, add the olive oil to a big saute pan and set over medium-high warmth. As soon as sizzling, add the bell pepper, spinach, inexperienced onion, salt and pepper. Cook dinner for two minutes, till the peppers soften. Add the quinoa egg combination and stir, cut back the warmth to medium, and cook dinner, stirring steadily. Proceed to cook dinner till the eggs are set, about 3 minutes. Serve instantly.

Serves: 2 | Serving dimension: 1 1/2 cups

Vitamin (per serving): Energy: 272; Whole Fats: 7.5g; Saturated Fats: 1g; Monounsaturated Fats: 4g; Polyunsaturated Fats: 2g; Ldl cholesterol: 0mg; Sodium: 455mg; Carbohydrate: 35g; Dietary Fiber: 5g; Sugar: 3g; Protein: 17g

Vitamin Bonus: Calcium: 8%; Iron: 23%; Potassium: 699mg; Vitamin A: 195%; Vitamin C: 159%

Initially printed September 14, 2019; Up to date February 2026

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