BlogHeaderNew_1120x494_2018

Quinoa, black bean, egg and avocado bowls (video)

May 15, 2018 | UCI Health
quinoa bowls 264

Rise and shine! This bowl is packed with nutrition.

It all starts with quinoa (pronounced keen-wah), a superfood the Incas were wise to 3,500 years ago.

Quinoa is gluten-free, high in protein and fiber, and it’s one of the few plant-based foods with all nine essential amino acids, notes Katie Rankell, director of the UCI Health Weight Management Program. It’s also high in cancer-fighting antioxidants, magnesium, B-vitamins, iron, potassium and vitamin E.

The black beans add more fiber and protein. Their low glycemic index helps prevent a spike in blood sugar after the meal.

Topping it all off with an egg and some avocado adds a nice heart-healthy boost to your diet and starts your day off exactly right.

Quinoa Bowl

Download this recipe ›

Ingredients

  • 1 tablespoon olive oil
  • ¼ teaspoon ground cumin
  • ¼ teaspoon chili powder
  • 1 cup quinoa
  • 1½ cups reduced sodium chicken broth
  • 1 can low sodium black beans
  • 4 large eggs
  • 1 avocado
  • 2 ounces cotija cheese
  • Salt to taste
  • Pepper to taste
  • Cilantro (optional)
  • Hot sauce (optional)

Directions

Add 1 cup of quinoa to a large saucepan. Toast the grains on low heat for one minute until fragrant.

Add chicken broth. Stir to combine. Bring to a simmer, then reduce heat and simmer uncovered for 15 minutes or until quinoa is tender.

In a large, nonstick frying pan, warm the black beans over medium high heat for two minutes.

Transfer the beans to the pot with quinoa. Add ground cumin and chili powder. Add salt and pepper to taste. Toss to combine.

Wipe the frying pan. Add the olive oil and heat. Crack the eggs into the pan and cook until the whites are set, about three minutes.

Equally divide quinoa and beans into bowls. Top each bowl with one egg, ¼ avocado, ½ ounce cotija cheese, cilantro (optional) and hot sauce (optional).

Nutritional Information

  • Calories 393
  • Protein 16 g
  • Total fat 20 g
  • Saturated fat 4 g
  • Carbohydrates 42 g
  • Fiber 8 g
  • Sodium 121 mg

Related Stories

Comments

Will Gagner
May 15, 2018

Quinoa is great with black beans and as a salad with your favorite vegetables.

Post a Comment

Your email address will not be displayed.
*
 
Captcha

 
*