This hearty meal blends together an array of vegetables, along with quinoa, offering a rich source of nutrients. It offers carbohydrates, fats, and proteins, as well as vitamins, minerals, antioxidants, and phytonutrients. It is naturally low in sodium and rich in fiber. It can be enjoyed in vegan or vegetarian form anytime of the day.
TYPE: Breakfast, Lunch, Dinner
PREP TIME: < 30 mins
SERVINGS: not set, make according to personal needs
- Vegan or Vegetarian
- Isolated Sugar-free
- Quinoa (organic)
- Spinach (organic)
- Tomatoes (organic)
- Green Onions (organic)
- Cumin (organic)
- Cayenne (organic)
- Lemon, juiced (organic)
- Black Pepper (organic)
- Sea Salt (unrefined)
- Eggs (organic, free range, preferably from local sources)
- Olives (preservative free, raw, glass packaged)
- Pots, small or medium
- Salad Spinner (optional)
- Cutting Board
- Cook quinoa as instructed on package (typically takes about 12-15 minutes).
- If you are using eggs, hard boil the egg(s) by placing a desired amount of eggs in a pot and adding enough water to cover. Bring to a boil on medium-high heat and time the eggs for exactly 10 minutes once the water starts boiling for perfectly hardboiled eggs.
- Wash the spinach (unless pre-washed), remove any excess water using a salad spinner and arrange a layer of spinach leaves all around the meal plate(s).
[Serving-wise, consider 1 cup of quinoa, 1 egg, 1/2 tomato per person.]
- Wash the tomatoes and cut up into chunks or wedges. Place into large bowl.
- Wash the green onions and cut up into thick slices. Add to the large bowl.
- Once eggs are cooked, cool them a little (can be done by pouring cold water over them), peel, and cut up into small chunks. Add to the large bowl.
- Once the quinoa is cooked, place some into the large bowl.
- Sprinkle the mix with some cumin, cayenne, salt, and pepper, and add the juice of 1 lemon for every 2 cups of quinoa.
- Stir the mixture thoroughly and place desired portions onto plate(s) with spinach.
- Garnish with some olives, if desired. Enjoy!
Meal Nutritional Benefits
- Provides a complete protein source in the form of a nutty tasting grain
- good source of (in descending order): manganese, magnesium, iron, tryptophan, copper and phosphorus
- helps reduce headaches such as migraines, enhances cardiovascular health, provides antioxidant protection such as protection against breast cancer
- helps prevent gallstones, protects against childhood asthma, lowers diabetes type 2 risk, enhances intestinal health and promotes overall good health
- for more information, visit the quinoa detailed overview from World’s Healthiest Foods
- Excellent source of lycopene – an antioxidant found to decrease many cancers as well as heart disease
- good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate
- aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
- for more information, visit the tomatoes detailed overview from World’s Healthiest Foods
- can enhance health but only when from highest quality sources: organic, local, free range hens
- good source of (in descending order): choline, tryptophan, selenium, iodine, vitamin B2, protein, molybdenum, vitamin B12, phosphorus, vitamin B5, and vitamin D
- enhances brain health, helps prevent cardiovascular disease including blood clots
- for more information, visit the egg detailed overview from World’s Healthiest Foods
- good source of (in descending order): vitamin K, vitamin A, manganese, folate, magnesium, iron, vitamin C, vitamin B2, calcium, potassium, vitamin B6, tryptophan, fiber, copper, vitamin B1, phosphorus, zinc, vitamin E, omega-3, vitamin B3 and selenium
- protects against osteoporosis, heart disease, prostate cancer, ovarian cancer, colon cancer, arthritis, and other diseases
- enhances eye sight, immune system and mental function for more information, visit the spinach detailed overview from World’s Healthiest Foods
- great source of monounsaturated fats
- good source of (in descending order): iron, vitamin E, fiber and copper
- have anti-inflammatory compounds, have antioxidant properties for fighting cancers and offer protection from heart disease
- for more information, visit the olives detailed overview from World’s Healthiest Foods
- contain numerous flavonoids
- good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
- helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
- boosts bone health, has anti-bacterial and anti-inflammatory properties
- for more information, visit the onion detailed overview from World’s Healthiest Foods
- a source of vitamins, minerals, antioxidants, and phytonutrients
- good source of (in descending order): vitamin A, vitamin C, manganese, vitamin B6, fiber and vitamin K
- offers pain-reducing effects, cardiovascular benefits, helps prevent stomach ulcers and effectively opens and drains congested nasal passages
- boosts immunity, enhances cardiovascular health, helps regulate weight, fights inflammation and enhances overall health
- for more information, visit the cayenne pepper detailed overview from World’s Healthiest Foods
- adds a delightful rich flavor and fragrant aroma to any meal
- good source of: iron, manganese, calcium and magnesium
- protect against cancer, enhance good digestion, stimulate the immune system and enhance overall health
- for more information, visit the cumin detailed overview from World’s Healthiest Foods
- adds a great taste to the soup
- good source of: manganese, vitamin K, iron and fiber
- helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
- contains antibacterial and antioxidant properties
- for more information, visit the black pepper detailed overview from World’s Healthiest Foods
Unrefined Sea Salt:
- Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
- Alkalizing to maintain proper acid/alkaline body balance
- Has helped to promote optimal health in civilizations for centuries