Savory Carrot Spinach Quinoa Bowl (Printable Version)

Protein-packed quinoa with sauteed carrots, spinach, a fried egg, feta and avocado for a hearty morning bowl.

# Ingredient List:

→ Grains

01 - 1 cup quinoa, rinsed
02 - 2 cups water or low-sodium vegetable broth

→ Vegetables

03 - 1 cup carrots, peeled and grated
04 - 2 cups fresh baby spinach
05 - 1 small red onion, finely diced
06 - 1 clove garlic, minced

→ Dairy & Eggs

07 - 2 large eggs
08 - 1/4 cup feta cheese, crumbled

→ Seasonings & Oils

09 - 2 tablespoons olive oil
10 - 1/2 teaspoon sea salt
11 - 1/4 teaspoon black pepper
12 - 1/4 teaspoon smoked paprika
13 - Pinch of chili flakes

→ Garnishes

14 - 1 tablespoon fresh parsley or chives, chopped
15 - 1/2 avocado, sliced

# How to Make It:

01 - Bring water or broth to a gentle boil in a medium saucepan. Stir in quinoa, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Remove from heat and fluff grains with a fork.
02 - Heat 1 tablespoon olive oil in a large skillet over medium heat. Add diced onion and sauté for 2 minutes until translucent. Add minced garlic and cook for an additional 30 seconds until fragrant.
03 - Incorporate grated carrots into the skillet and cook for 3 to 4 minutes until just tender. Fold in baby spinach, stirring until leaves are wilted, about 1 to 2 minutes. Season with sea salt, black pepper, and smoked paprika. Transfer the sautéed mixture to a bowl and keep warm.
04 - Add remaining tablespoon olive oil to the skillet. Crack eggs into the pan and fry according to preference (sunny side up or over-easy). Sprinkle lightly with salt and pepper.
05 - Divide the cooked quinoa between two servings. Top each portion with sautéed vegetables, one fried egg, and a portion of crumbled feta cheese. Add avocado slices if desired.
06 - Garnish bowls with chopped parsley or chives and a pinch of chili flakes, if preferred. Serve promptly for optimal flavor and texture.

# Expert Advice:

01 -
  • It keeps you satisfied straight through to lunch without that mid morning crash
  • The vegetables cook down into something sweet and savory while the quinoa stays fluffy and light
02 -
  • Undercooked quinoa has an unpleasant crunch so taste it before moving on
  • The vegetables keep cooking even after you remove them from heat so pull them slightly early
03 -
  • Use a wide skillet rather than a small one so the vegetables brown instead of steam
  • Squeeze fresh lemon over the bowl right before eating to brighten all the flavors

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