A balanced, high-protein meal that brings together soft poached eggs with fluffy quinoa and vegetables. This dish supports digestive health, muscle recovery, and energy metabolism—ideal for breakfast, brunch, or a light dinner.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 15 minutes
- Total time: 25 minutes
- Servings: 2
Ingredients
- 2 large eggs
- 1/2 cup dry quinoa (yields ~1.5 cups cooked)
- 1 teaspoon apple cider vinegar (for poaching water)
- 1/2 tablespoon extra virgin olive oil
- 1/2 cup baby spinach or arugula
- 1 small tomato, chopped (optional)
- Pinch of sea salt and black pepper
- Optional: fresh herbs (chives, basil, or parsley)
Instructions
- Cook quinoa: Rinse quinoa well. Add to a pot with 1 cup water and a pinch of salt. Bring to a boil, reduce heat, cover, and simmer for 12–15 minutes. Fluff with a fork.
- Prepare poached eggs: Bring a pot of water to a gentle simmer. Add vinegar.
- Crack each egg into a small bowl, then gently slide it into the water. Cook for 3–4 minutes, until whites are set and yolks are still soft. Remove with a slotted spoon.
- In a skillet, heat olive oil and quickly sauté spinach and tomatoes until just wilted (1–2 minutes).
- Assemble: Divide cooked quinoa onto plates. Top with greens and a poached egg. Season with salt, pepper, and fresh herbs. Serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~290 kcal |
| Protein | ~14 g |
| Fat | ~11 g (mostly unsaturated) |
| Carbohydrates | ~28 g |
| Fiber | ~4 g |
| Vitamin A | ~25% DV |
| Folate | ~30% DV |
| Iron | ~15% DV |
| Magnesium | ~20% DV |
| Choline | ~150 mg |
| Omega-3s | Present (from egg yolk) |
Health Benefits
1. Complete protein for muscle and tissue repair
Both quinoa and eggs provide all nine essential amino acids, making this meal especially effective for muscle maintenance and recovery.
Reference: Hoffman JR & Falvo MJ. (2004). Protein–which is best? Journal of Sports Science & Medicine.
2. Supports brain and liver function
Egg yolks are high in choline, a vital nutrient for memory, learning, and cell membrane integrity.
Study: Zeisel SH. (2006). Choline and human nutrition. Annual Review of Nutrition.
3. Anti-inflammatory and metabolic support
Quinoa contains quercetin and magnesium, which help regulate inflammation, insulin response, and energy metabolism.
Source: Pasko P et al. (2009). Quinoa seeds as functional food. Food Chemistry.
Tips for Best Results
- Rinse quinoa thoroughly before cooking to remove bitter saponins.
- Use very fresh eggs—they poach better and retain shape.
- Simmer, don’t boil the poaching water to avoid tough egg whites.
- Add a squeeze of lemon or avocado for extra nutrients and flavor.
- Serve immediately, while the yolks are warm and runny.
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