📂 Light Dinners
#Complete Dish
#Vegetarian
#High Protein
#Gluten-Free
Quinoa Bowl with Egg, Avocado and Radish
🥗 The perfect balance in a single bowl. Protein-rich whole grain quinoa, creamy half avocado, a soft-boiled egg, and the crunch of radish.
🛒 Ingredients
- 2.8 oz Raw quinoa
- 1 Free-range egg
- 1/2 Avocado
- 4 Radishes
- 1 oz Baby spinach
- Sesame seeds
- 2 tsp EVOO
🥗 Buddha Bowl: The Architecture of Nutrition
'Bowls' have gained popularity because they allow structuring a meal perfectly balanced in macronutrients in a visual and attractive way. The base of this dish is quinoa, an ancient pseudocereal that, along with egg and avocado, ensures an injection of clean energy, prolonged satiety, and the highest quality brain fats.
🥑 Why it is exceptionally healthy
- Complete Protein: Quinoa is one of the few plant foods containing all 9 essential amino acids, just like the egg. Combined, they are a muscle-building bomb.
- Anti-inflammatory Fats: Avocado provides oleic acid (Omega-9), protecting the heart and improving the texture of the dish without the need for caloric sauces.
- Digestion and Detox: Raw radishes contain digestive enzymes and sulfur compounds that stimulate liver and biliary function.
📝 Step-by-Step Preparation
- Cooking the Pseudocereal: Wash 2.8 oz (80g) of raw quinoa under the tap in a fine-mesh strainer to remove the saponin (which gives it a bitter taste). Boil it in double the amount of salted water for 15 minutes until the grain opens up and becomes transparent. Drain well and set aside.
- The Soft-Boiled Egg: Bring water to a boil in a saucepan. Carefully drop in 1 free-range egg and boil for exactly 6 minutes (the white will be set and the yolk runny and rich). Cool it in ice water and peel carefully.
- Vegetable Preparation: Wash and slice 4 radishes very thinly (you can use a mandoline). Cut 1/2 avocado (about 2.8 oz / 80g) into slices or cubes. Prepare a handful of fresh baby spinach (1 oz / 30g).
- The Bowl Base: In a wide bowl or deep plate, place the cooked quinoa occupying half of the container. On the other half, arrange the spinach bed.
- Visual Arrangement: Neatly place the avocado on one side and the radishes on another. Place the peeled egg in the center and cut it slightly so the yolk begins to peek out.
- Final Dressing: Sprinkle sesame seeds on top. Dress with a fine drizzle (2 tsp / 10ml) of EVOO, a few drops of lemon juice, and a pinch of flaky salt over the avocado and egg.
