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


If you're looking for a nutritious and delicious meal that encapsulates the essence of wholesome cooking, look no further than this Red Quinoa Bowl with Swiss Chard and Poached Egg. This vibrant dish is not only vegetarian, gluten-free, and dairy-free, but it's also bursting with flavor and packed with essential nutrients that will leave you feeling satisfied and energized.

The heart of this recipe is the red quinoa, a protein-rich grain that provides a delightful nutty flavor and a beautiful color to your bowl. Paired with tender Swiss chard, sweet carrots, and earthy portabella mushrooms, this medley of vegetables creates a wholesome base that's both colorful and delicious. The poached egg adds a silky richness over the top, making every bite a perfect harmony of textures and flavors. Plus, it’s a fantastic way to elevate your lunch or dinner, whether you're at home or impressing guests.

Not only is this bowl packed with nutrition, but it's also quick to prepare—taking only about 40 minutes from start to finish. Whether you enjoy it as a light lunch or a satisfying dinner, this dish is sure to become a staple in your kitchen. Dive into this delightful, health-conscious meal and enjoy the wonderful balance of taste and well-being.

Ingredients

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