Red Quinoa Bowl with Swiss Chard and Poached Egg

Vegetarian
Gluten Free
Dairy Free
Health score
45%
Red Quinoa Bowl with Swiss Chard and Poached Egg
40 min.
2
500kcal

Suggestions


Welcome to a delightful culinary experience with our Red Quinoa Bowl featuring Swiss Chard and a perfectly poached egg! This vibrant dish is not only a feast for the eyes but also a powerhouse of nutrition, making it an ideal choice for lunch or dinner. Packed with wholesome ingredients, this vegetarian, gluten-free, and dairy-free recipe is perfect for anyone looking to enjoy a healthy yet satisfying meal.

The nutty flavor of red quinoa serves as a hearty base, complemented by the earthy taste of sautéed Swiss chard and portabella mushrooms. The addition of fresh carrots and aromatic garlic brings a burst of flavor and color to the bowl, while the poached egg on top adds a rich creaminess that ties everything together beautifully. Each bite is a harmonious blend of textures and tastes, making it a truly enjoyable dish.

Not only is this recipe quick and easy to prepare, taking just 40 minutes from start to finish, but it also offers a balanced caloric profile with around 500 kcal per serving. Whether you're a busy professional, a health-conscious individual, or simply someone who loves good food, this Red Quinoa Bowl is sure to become a favorite in your kitchen. So, roll up your sleeves and get ready to indulge in a nourishing meal that will leave you feeling satisfied and energized!

Ingredients

  • large carrots thick cut into coins
  • tablespoons chives chopped
  • large eggs 
  • large garlic clove minced
  • teaspoon kosher salt 
  • tbsp olive oil extra virgin extra-virgin divided
  • 0.5  onion roughly chopped
  • servings bell pepper 
  •  portabello mushrooms dark halved cut into 1/2-in.-wide slices
  • 0.5 cup quinoa red rinsed
  • bunch swiss chard divided chopped
  • teaspoons vinegar white

Equipment

  • bowl
  • frying pan
  • sauce pan
  • slotted spoon

Directions

  1. Cook quinoa according to package instructions. Meanwhile, bring a medium saucepan with about 2 in. of water and the vinegar to a simmer; keep hot, covered.
  2. Heat 1 tbsp. oil in a frying pan over medium-high heat. Cook onion, carrot, and chard stems, stirring often, until softened, about 10 minutes.
  3. Add garlic and mushroom; cook until mushroom softens, adding oil to pan if needed, about 2 minutes. Put chard leaves on top of vegetables, add 2 tbsp. water and the salt, and cook, covered, until leaves wilt, about 2 minutes. Stir in quinoa. Divide mixture between 2 bowls.
  4. Crack an egg into a small dish. Using a slotted spoon, swirl simmering water in a circle, then slowly pour in egg. Cook until white firms and yolk is done the way you like (1 minute for softly set).
  5. Lift egg out of water to top one of the quinoa bowls; repeat with second egg.
  6. Drizzle each bowl with 1 tbsp. oil and sprinkle with pepper and chives.

Nutrition Facts

Calories500kcal
Protein13.53%
Fat50.82%
Carbs35.65%

Properties

Glycemic Index
131.42
Glycemic Load
3.84
Inflammation Score
-10
Nutrition Score
42.41869576081%

Flavonoids

Catechin
2.25mg
Apigenin
0.02mg
Luteolin
0.53mg
Isorhamnetin
1.58mg
Kaempferol
9.28mg
Myricetin
4.7mg
Quercetin
9.3mg

Nutrients percent of daily need

Calories:500.45kcal
25.02%
Fat:29.15g
44.84%
Saturated Fat:4.91g
30.66%
Carbohydrates:46g
15.33%
Net Carbohydrates:36.93g
13.43%
Sugar:8.96g
9.95%
Cholesterol:186mg
62%
Sodium:1588.93mg
69.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.46g
34.91%
Vitamin K:1272.72µg
1212.11%
Vitamin A:17927.98IU
358.56%
Vitamin C:146.73mg
177.85%
Manganese:1.67mg
83.42%
Vitamin E:8.86mg
59.05%
Magnesium:228.95mg
57.24%
Folate:183.99µg
46%
Phosphorus:451.77mg
45.18%
Vitamin B6:0.82mg
41.24%
Selenium:28.64µg
40.91%
Potassium:1357.65mg
38.79%
Vitamin B2:0.65mg
38.23%
Fiber:9.07g
36.27%
Copper:0.73mg
36.27%
Iron:6.34mg
35.2%
Vitamin B1:0.34mg
22.65%
Vitamin B5:2.22mg
22.18%
Vitamin B3:4.32mg
21.58%
Zinc:3.08mg
20.55%
Calcium:155.86mg
15.59%
Vitamin B12:0.47µg
7.77%
Vitamin D:1.13µg
7.51%
Source:My Recipes