Recently, I’m dwelling for a savory breakfast second, and this Mediterranean-inspired bowl is my present fave. It’s layered with nourishing, feel-good substances that come collectively magically: crispy chickpeas for crunch, creamy hummus for richness, and slow-roasted tomatoes that take it excessive with their candy, jammy taste.
Quinoa provides a lift of plant-based protein and has that nutty texture that performs completely with the tender spinach and herbs. I really like how contemporary and vivid this bowl feels, due to loads of mint and parsley and a sprinkle of Every little thing Bagel seasoning that ties all of it collectively. In the event you’ve been following together with this sequence, that is the third recipe in our Savory Breakfast Bowl lineup (don’t miss my Smoked Salmon Lox Bowl and Greek Yogurt + Sweet Potato Bowl)—and it simply could be the one I crave most.
How This Mediterranean Bowl Comes Collectively
Begin with a base of heat quinoa—white or tri-color each work nice. You may cook dinner a batch early within the week and maintain it within the fridge for fast breakfasts or lunches—and if you wish to add further protein and taste, cook dinner it in bone broth as a substitute of water.
Add a handful of child spinach on one aspect of the bowl, then spoon a beneficiant dollop of creamy hummus on the opposite. High with a scoop of these slow-roasted tomatoes (I make mine by tossing cherry tomatoes with garlic cloves, olive oil, herbs, and salt, then baking low and gradual till they burst and switch candy-sweet). When you’ve tried them, you’ll wish to maintain a jar in your fridge always—they’re simply pretty much as good on toast or pizza as they’re right here.
Sprinkle on crispy chickpeas (both roasted your self or store-bought), and end with contemporary mint and parsley, a drizzle of olive oil, and a giant pinch of Every little thing Bagel seasoning.
Serve it heat, at room temp, and even chilled—it’s good all of the methods.
What Makes This Bowl So Satisfying
This one’s all about stability—a satisfying combo of protein, fiber, and wholesome fat that retains you energized all morning.
- Protein: Between the quinoa, hummus, and chickpeas, this bowl packs a critical plant-based protein punch.
- Fiber: Spinach and chickpeas support digestion and assist maintain blood sugar regular.
- Wholesome fat: Olive oil and hummus herald that Mediterranean magic and make it really feel indulgent with out being heavy.
- Antioxidants: Gradual-roasted tomatoes and contemporary herbs add taste and a dose of inflammation-fighting goodness.
Each chunk tastes contemporary and a bit of bit particular—the sort of breakfast you’d have whereas vacationing on a Greek island.
Ideas for Meal Prep
You may pull this collectively in underneath 10 minutes if you happen to prep just a few elements forward.
- Roast your tomatoes in a giant batch—they’ll maintain within the fridge for weeks.
- Cook dinner your quinoa upfront and retailer it in an hermetic container.
- Wash and dry spinach so it’s able to seize.
- Crisp your chickpeas forward of time, or use your favourite store-bought model.
Then it’s only a fast assemble, drizzle, and luxuriate in scenario. Scroll on for the recipe!
Description
This Mediterranean Quinoa Breakfast Bowl is the savory, high-protein begin your mornings have been lacking. Layered with creamy hummus, crispy chickpeas, and candy slow-roasted tomatoes, it’s a nourishing mixture of textures and flavors that’s as satisfying as it’s lovely.
For the slow-roasted tomatoes:
For the bowl:
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1/2 cup cooked quinoa (heat or room temp)
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1 handful child spinach
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1 cup hummus
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1/4 cup crispy chickpeas
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1/4 cup slow-roasted tomatoes
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1 teaspoon chopped contemporary mint
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1 teaspoon chopped parsley
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Every little thing Bagel seasoning, to style
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Drizzle of olive oil
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Gradual-roast the tomatoes: Preheat oven to 300°F. On a baking sheet, toss cherry tomatoes with garlic, herbs, salt, and olive oil. Roast for about 1 hour, till tomatoes burst and caramelize. Let cool barely.
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Construct the bowl: Add quinoa to a shallow bowl and layer spinach on one aspect. Spoon hummus alongside.
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Add toppings: Pile on roasted tomatoes, crispy chickpeas, mint, and parsley.
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End and serve: Sprinkle with Every little thing Bagel seasoning, drizzle with olive oil, and serve heat or at room temperature.
- Prep Time: 10
- Cook dinner Time: 60
- Class: breakfast
- Delicacies: mediterranean
Vitamin
- Energy: 470
- Fats: 26g
- Saturated Fats: 3g
- Carbohydrates: 40g
- Fiber: 8g
- Protein: 16g
Key phrases: mediterranean breakfast bowl
