Photo: Erik Putz
With quinoa, black beans and egg, this is one seriously protein-packed start to the day.
½ cup quinoa, rinsed
1 ½ tsp canola oil
1 avocado, peeled, pitted and cut into chunks
1 cup cherry tomatoes, halved
½ cup finely shredded old cheddar
½ cup canned black beans, drained and rinsed
½ cup plain yogurt
1 tbsp lemon juice
1 tbsp tahini
1 tsp honey
Pinch each salt and pepper
⅓ cup pepitas, (optional)
Cook quinoa in a medium saucepan, following package directions, 15 to 17 min. Divide quinoa among 4 bowls.
Heat oil in a large nonstick frying pan over medium. Crack eggs and cook until whites are set, about 5 min. Divide among bowls with avocado, tomatoes, cheese and beans.
Dressing: Whisk yogurt, lemon juice, tahini, honey, salt and pepper in a small bowl. Drizzle over bowls and sprinkle with pepitas before serving.
Calories 378, Protein 17g, Carbohydrates 28g, Fat 23g, Fibre 8g, Sodium 255mg.
Excellent source of Vitamin b12 .
Pre-cook a bit batch of quinoa and prep everything except eggs for quick morning assembly.
Photo by Erik Putz.
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