Quinoa Breakfast Bowl
These yummy quinoa breakfast bowls are a great meal to prep ahead of time or cook up first thing in the morning!
Quinoa is a great source of dietary fiber, which can improve digestive health. On average, one cup of quinoa provides five grams of dietary fiber. Fiber is crucial to promoting probiotic health. A fiber-rich diet can help feed your gut microbiome.
Did You Know
Fiber is crucial to promoting gut health. A fiber-rich diet can help feed your gut microbiome. How does fiber help gut health and probiotic health? There are two types of fibers that the body needs, soluble and insoluble fibers. Soluble fibers are fibers that easily dissolve in water and turn into a gel-like substance that aids digestion in a number of ways. It can help improve your body's blood glucose levels and may help lower the risk of diabetes.
Insoluble fibers are fibers that do not dissolve in water. These fibers pass through your digestive tract and help soften stool so that waste can pass through your body easier. These fibers primarily help improve and maintain regularity, but they also help support insulin sensitivity, which also decreases the risk of developing diabetes.
When combined with probiotics (the good bacteria in your gut), both of these fiber types help your gut bacteria extract nutrients from food and expel waste from the body with more ease. Both of these fibers are necessary for your gut microbiome to function properly and help prevent excess fats from being stored during a weight loss regimen.
- 1 tbsp. extra virgin olive oil
- ¾ cup red quinoa
- 1 small white onion, diced
- 2 garlic cloves, minced
- 1 tsp ground cumin
- 1 tsp ground coriander
- ½ tsp paprika
- ½ tsp salt
- ¾ cup drained and rinsed canned black beans
- ¾ cup halved grape or cherry tomatoes
- ¾ cup frozen corn, thawed
- 2 tbsp. fresh cilantro leaves, roughly chopped
- 1 medium ripe avocado, sliced
- 4 to 6 large eggs (1 egg for each bowl), to top (optional)
- ¼ cup lemon juice
- 1 small shallot, minced
- ¼ cup extra virgin olive oil
- 1 tsp honey
- ¼ tsp salt
- In a small bowl, whisk together the lemon juice and shallots and allow to rest for 5 to 10 minutes. Slowly whisk in the olive oil and honey and a pinch of salt and pepper; adjust the seasoning to your liking. Set aside.
- In a large saucepan, heat olive oil over medium heat. Add the quinoa, onion, garlic, cumin, coriander, paprika, and salt. Sauté until fragrant, about 2 minutes. Stir in 1 ½ cups water and bring to a low boil. Cover and reduce heat to low and cook for 18 to 20 minutes, or until most of the liquid has been absorbed. Uncover, remove from heat, then fluff the grains with a fork. Cover and let sit for 10 minutes.
- In a large bowl, combine black beans, tomato, corn, and cilantro. Fold in cooled quinoa. Drizzle with dressing and toss. Serve right away or refrigerate until ready to eat.
- Portion the quinoa into 4 bowls and top with a few slices of avocado, and a sprinkling of cilantro. If you’d like, top with a soft-boiled egg.