Description
This savory quinoa and lentil breakfast bowl is a nutritious and hearty dish packed with plant-based proteins and fresh vegetables. Featuring sautéed veggies layered over a fluffy quinoa and lentil base, topped with a poached egg and avocado, this bowl makes for a perfect start to your day with balanced flavors and textures.
Ingredients
Scale
Grains and Legumes
- 1 cup red quinoa
- 1/2 cup small black lentils
Vegetables
- 1 whole red onion
- 3 cloves garlic
- 6–8 ounces mushrooms
- 6–8 mini sweet peppers (or bell peppers as substitute)
- 1 handful broccoli, cut into small pieces
- 4 scallions
- 1/4 cup cilantro (heavy pinch)
Liquids & Oils
- 2 tablespoons extra virgin olive oil
- 32 ounces vegetable broth or stock
Seasoning
- Dash of cayenne or paprika
Other
- 2–3 eggs (for poaching)
- 1 avocado
- Pumpkin seeds (quantity as desired for topping)
Instructions
- Cook Quinoa and Lentils: Start by adding 24 ounces of vegetable broth to a pot and bring it to a light boil. Add the red quinoa and black lentils, then reduce the heat to a simmer. Cook uncovered for 20-25 minutes until the grains are tender and liquid is mostly absorbed.
- Sauté Vegetables: While the grains cook, heat 2 tablespoons of extra virgin olive oil in a pan. Add chopped red onion, carrots, and broccoli first, allowing them to soften. Then add diced mini sweet peppers, sliced mushrooms, chopped scallions, and minced garlic. Continue sautéing the veggies for 15-20 minutes until tender and flavorful.
- Finish Veggies with Broth: Once the quinoa and lentils are cooked, fluff them with a fork. Add the reserved 8 ounces of vegetable broth to the sautéed vegetables and cook down until the liquid reduces. This step softens the vegetables further and intensifies their flavor.
- Assemble the Base: Layer the cooked quinoa and lentil mixture at the bottom of your serving bowls as the base for the breakfast bowl.
- Poach Eggs and Prepare Avocado: Poach your eggs to desired doneness. Slice or cube the avocado to prepare for topping.
- Layer the Bowl: Add the sautéed vegetables over the quinoa and lentil base. Top with the poached egg, avocado slices, pumpkin seeds, fresh cilantro, and chopped green onions. Sprinkle a dash of paprika on the egg for extra color and flavor.
- Serve and Enjoy: Your savory quinoa and lentil breakfast bowl is ready to be enjoyed as a nutrient-dense, satisfying meal.
Notes
- Mini sweet peppers can be substituted with bell peppers if unavailable.
- Ensure the vegetable broth is low sodium if desiring a lower salt content.
- For a vegan version, omit the poached egg or substitute with tofu scramble.
- Cooking time for quinoa and lentils may vary slightly depending on the pot and stove, so check for tenderness.
- Add pumpkin seeds last to maintain their crunch.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Breakfast
- Method: Stovetop
- Cuisine: Healthy, Vegetarian
Keywords: quinoa breakfast bowl, lentil breakfast, savory breakfast, healthy breakfast, vegetarian breakfast
