Mediterranean Breakfast Quinoa

Vegetarian
Gluten Free
Health score
20%
Mediterranean Breakfast Quinoa
25 min.
4
351kcal

Suggestions

Embark on a delightful culinary journey to the heart of the Mediterranean with this exquisite Breakfast Quinoa recipe. Perfect for those who seek a vegetarian and gluten-free morning meal, this dish promises not only a delectable taste but also a feast of health benefits. Ready in a mere 25 minutes, it's an ideal option for busy mornings or leisurely brunches.

Packed with nutrients, this recipe serves four and comes in at a modest 351 calories per serving. It's a well-rounded meal that starts with the base of quinoa, a powerhouse of protein and fiber, then enriched with the sweet and nutty flavors of cinnamon, honey, and vanilla. The addition of dried apricots and dates introduces a natural sweetness, complemented by the crunch of almonds, making every bite a symphony of textures and tastes.

Prepare to awaken your senses with the warm, comforting aroma of this Mediterranean Breakfast Quinoa. It's more than just a meal; it's a step towards embracing a healthier, more vibrant lifestyle. Whether you're looking to start your day on the right foot or seeking a weekend brunch indulgence, this recipe is sure to become a staple in your culinary repertoire.

Ingredients

  • 0.3 cup almonds raw chopped
  •  dates dried pitted finely chopped
  •  apricot dried finely chopped
  • teaspoon ground cinnamon 
  • tablespoons honey 
  • cups milk 
  • cup quinoa 
  • teaspoon sea salt 
  • teaspoon vanilla extract 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Toast the almonds in a skillet over medium heat until just golden, 3 to 5 minutes; set aside.
  2. Heat the cinnamon and quinoa together in a saucepan over medium heat until warmed through.
  3. Add the milk and sea salt to the saucepan and stir; bring the mixture to a boil, reduce heat to low, place a cover on the saucepan, and allow to cook at a simmer for 15 minutes. Stir the vanilla, honey, dates, apricots, and about half the almonds into the quinoa mixture. Top with the remaining almonds to serve.

Nutrition Facts

Calories351kcal
Protein13.73%
Fat27.5%
Carbs58.77%

Properties

Glycemic Index
47.67
Glycemic Load
9.83
Inflammation Score
-7
Nutrition Score
17.398695389862%

Flavonoids

Cyanidin
0.28mg
Catechin
0.11mg
Epigallocatechin
0.23mg
Epicatechin
0.05mg
Eriodictyol
0.02mg
Naringenin
0.04mg
Isorhamnetin
0.24mg
Kaempferol
0.03mg
Quercetin
0.06mg

Nutrients percent of daily need

Calories:351.35kcal
17.57%
Fat:11.02g
16.95%
Saturated Fat:2.91g
18.21%
Carbohydrates:52.96g
17.65%
Net Carbohydrates:47.57g
17.3%
Sugar:22.57g
25.08%
Cholesterol:14.64mg
4.88%
Sodium:631.57mg
27.46%
Alcohol:0.34g
100%
Alcohol %:0.22%
100%
Protein:12.37g
24.75%
Manganese:1.21mg
60.27%
Phosphorus:370.5mg
37.05%
Magnesium:127.85mg
31.96%
Vitamin E:3.83mg
25.55%
Vitamin B2:0.42mg
24.72%
Fiber:5.39g
21.55%
Folate:84.04µg
21.01%
Calcium:207.05mg
20.71%
Copper:0.39mg
19.61%
Potassium:635.96mg
18.17%
Vitamin B1:0.24mg
16.21%
Vitamin B6:0.32mg
15.86%
Iron:2.67mg
14.82%
Zinc:2.18mg
14.54%
Vitamin A:565.9IU
11.32%
Vitamin B12:0.66µg
10.98%
Selenium:6.72µg
9.6%
Vitamin B5:0.91mg
9.07%
Vitamin D:1.34µg
8.95%
Vitamin B3:1.42mg
7.12%
Source:Allrecipes