Discover a refreshing way to start your day with this hummus and veggies breakfast bowl recipe. This nutritious bowl is packed with vibrant greens, hearty quinoa, creamy hummus, crunchy sunflower seeds, and perfectly cooked eggs. It's not just a great dish for breakfast, but also an ideal meal for any time of the day when you need a light yet satisfying and healthy option.
While most of the ingredients in this recipe are fairly common, a few may require a special trip to your local supermarket. Quinoa, a whole grain that is rich in protein, fiber, and various vitamins and minerals, can usually be found in the rice and grains section. Hummus, a flavorful spread made from chickpeas, can be found in the deli or refrigerated produce area. As for the veggies, both kale and brussels sprouts are typically available year-round in the produce section.
Ingredients for Hummus and Veggies Breakfast Bowl
Avocado oil: Healthy cooking oil with a high smoke point, perfect for sautéing.
Asparagus: Provides a satisfying crunch and a dose of nutrients.
Kale leaves: Packed with vitamins and adds a hearty touch to the bowl.
Brussels sprouts: They add a unique and pleasant texture.
Quinoa: A flavorful and nutritious grain, full of protein.
Hummus: Adds a rich, creamy element to the bowl.
Avocado: Provides healthy fats and creaminess.
Eggs: A great source of protein, they make the dish more filling.
Sunflower seeds: Gives a nutty flavor and crunchy texture.
Lemon juice: Adds a bright, fresh taste.
Dijon mustard: Provides a tangy kick to the dressing.
Garlic clove: Adds an aromatic and flavorful punch.
One reader, Bernhard Stclair says:
This hummus and veggies breakfast bowl recipe is a game-changer! The combination of fresh veggies, creamy hummus, and perfectly cooked eggs is a delightful way to start the day. The lemony dressing adds a zesty kick, making it a refreshing and satisfying breakfast option. Highly recommended!
Techniques Required for Crafting the Perfect Breakfast Bowl
How to sauté asparagus: Heat oil in a large sauté pan over medium-high heat. Add asparagus and sauté for 4 to 5 minutes, stirring occasionally, until tender. Remove from heat and set aside.
How to massage kale: In a large mixing bowl, combine the kale and lemony dressing. Use your fingers to massage the dressing into the kale for 2 to 3 minutes, or until the leaves are dark and softened.
How to assemble the breakfast bowl: Smear a spoonful of hummus along the side of each bowl. Then portion the kale salad evenly between the four bowls, top with avocado, egg, and your desired garnishes. Serve immediately.
How to make lemony dressing: Whisk all ingredients together in a small mixing bowl until combined.
How To Make Hummus and Veggies Breakfast Bowl
This vegetarian breakfast bowl recipe is not only healthy and low-carb but also delicious. We guarantee that you will not forget this remarkable dish. Top it off with hummus for an additional depth in flavor.
Serves:
Ingredients
For Breakfast Bowl:
- 1tbspavocado oilor olive oil
- 1lbasparaguscut into bite-sized pieces (with ends trimmed and discarded)
- 3cupskale leavesshredded
- 1batchlemony dressing(see recipe below)
- 3cupsBrussels sproutsshredded (uncooked)
- 1 ½cupsquinoacooked
- ½cuphummus
- 1avocadopeeled, pitted and thinly-sliced
- 4eggscooked however you’d like (I soft-boiled mine)
- sunflower seedsgarnishes, (or sliced almonds), toasted sesame seeds, crushed red pepper
For Lemony Dressing:
- 2tbspavocado oilor olive oil
- 2tbpslemon juicefreshly-squeezed
- 2tspDijon mustard
- 1garlic cloveminced
- salt and freshly-cracked black pepper
Instructions
For Breakfast Bowl
-
Heat oil in a large saute pan over medium-high heat. Add asparagus and saute for 4 to 5 minutes, stirring occasionally, until tender. Remove from heat and set aside.
-
Meanwhile, in a large mixing bowl, combine the kale and lemony dressing. Then use your fingers to massage the dressing into the kale for 2 to 3 minutes, or until the leaves are dark and softened.
-
Add the Brussels sprouts, quinoa, and cooked asparagus, and toss until combined.
-
To assemble the bowls, smear a spoonful of hummus along the side of each bowl.
-
Then portion the kale salad evenly between the four bowls, top with avocado, egg, and your desired garnishes. Serve immediately.
For Lemony Dressing
-
Whisk all ingredients together in a small mixing bowl until combined.
Nutrition
- Calories: 860.70kcal
- Fat: 48.70g
- Saturated Fat: 7.57g
- Trans Fat: 0.02g
- Monounsaturated Fat: 24.60g
- Polyunsaturated Fat: 13.66g
- Carbohydrates: 79.29g
- Fiber: 26.56g
- Sugar: 4.57g
- Protein: 37.25g
- Cholesterol: 159.96mg
- Sodium: 1382.55mg
- Calcium: 220.10mg
- Potassium: 1662.66mg
- Iron: 12.56mg
- Vitamin A: 201.04µg
- Vitamin C: 85.07mg
Helpful Technique Tip for Preparing a Hummus and Veggie Breakfast Bowl
When massaging the kale with the lemony dressing, make sure to use your fingers to thoroughly work the dressing into the leaves. This process helps to break down the tough cell structure of the kale, making it softer and more enjoyable to eat. Additionally, the acidity of the lemon in the dressing aids in this process, while also adding a bright, tangy flavor to the kale. This technique can be used with any hearty green, such as collard greens or Swiss chard, to make them more palatable in raw salads.
Time-Saving Tips for Making a Hummus and Veggie Breakfast Bowl
Prep ahead: Chop and prepare all the vegetables and dressing the night before to save time in the morning.
One-pot cooking: Cook the quinoa, asparagus, and brussels sprouts together in one pot to minimize clean-up and save time.
Batch cooking: Make a large batch of quinoa and lemony dressing to use for multiple meals throughout the week.
Streamline assembly: Set up a breakfast bowl assembly line to quickly portion out the ingredients into each bowl.
Multi-task: While the vegetables are cooking, prepare the kale and dressing to maximize efficiency in the kitchen.
Substitute Ingredients For Hummus and Veggies Breakfast Bowl Recipe
avocado oil - Substitute with olive oil: Olive oil has a similar flavor profile and can be used as a healthy alternative in this recipe.
asparagus - Substitute with green beans: Green beans can provide a similar crunch and flavor to asparagus in the breakfast bowl.
kale leaves - Substitute with spinach leaves: Spinach leaves can be a milder substitute for kale and provide a similar texture and nutritional value.
brussels sprouts - Substitute with broccoli florets: Broccoli florets can offer a similar texture and taste, adding a cruciferous element to the breakfast bowl.
quinoa - Substitute with brown rice: Brown rice can be used as a substitute for quinoa, providing a nutty flavor and similar nutritional benefits.
hummus - Substitute with white bean dip: White bean dip can provide a creamy and flavorful alternative to hummus in the breakfast bowl.
avocado - Substitute with sliced cucumber: Sliced cucumber can offer a refreshing and crunchy element similar to avocado in the breakfast bowl.
eggs - Substitute with tofu scramble: Tofu scramble can be used as a plant-based alternative to eggs, providing a similar protein-rich component to the breakfast bowl.
sunflower seeds - Substitute with pumpkin seeds: Pumpkin seeds can offer a similar nutty flavor and crunch to sunflower seeds in the breakfast bowl.
avocado oil - Substitute with coconut oil: Coconut oil can be used as a substitute for avocado oil, providing a hint of tropical flavor to the lemony dressing.
lemon juice - Substitute with apple cider vinegar: Apple cider vinegar can provide a tangy and acidic element similar to lemon juice in the lemony dressing.
dijon mustard - Substitute with whole grain mustard: Whole grain mustard can offer a similar tangy and slightly spicy flavor to the lemony dressing.
garlic clove - Substitute with shallot: Shallot can provide a milder and slightly sweet flavor similar to garlic in the lemony dressing.
Best Way to Present a Hummus and Veggie Breakfast Bowl
Artful arrangement: Carefully arrange the asparagus and brussels sprouts in an aesthetically pleasing manner, ensuring that each ingredient is showcased beautifully.
Elevate the hummus: Instead of simply smearing the hummus, use a piping bag to create elegant swirls or dollops on the side of the bowl, adding a touch of sophistication to the presentation.
Garnish with precision: Sprinkle the sunflower seeds with precision, ensuring they are evenly distributed and add a delightful crunch to each bite.
Egg perfection: Cook the eggs to perfection, with the yolks slightly runny, and delicately place them atop the bowl to create a visually stunning centerpiece.
Avocado fan: Slice the avocado into a delicate fan shape and place it strategically on top of the bowl, adding a touch of elegance and creaminess to the dish.
Kale leaf finesse: Select the most vibrant and fresh kale leaves, and delicately place them to create a visually appealing base for the other ingredients.
Lemony dressing drizzle: Use a small spoon to drizzle the lemony dressing over the bowl in an artful manner, adding a pop of color and flavor to the dish.
Quinoa mound: Pile the quinoa in the center of the bowl, using a ring mold for a neat and tidy presentation, creating a visually appealing base for the other ingredients.
Essential Tools for Making a Delicious Breakfast Bowl
Food processor: A food processor is a versatile kitchen appliance that can be used to blend, chop, puree, and mix ingredients. It's perfect for making smooth and creamy hummus.
Mixing bowl: A mixing bowl is essential for combining the ingredients for the breakfast bowl and the lemony dressing. It's a versatile tool for mixing and tossing ingredients.
Storing and Freezing Tips for Your Breakfast Bowl Creation
- This breakfast bowl is best served fresh, but you can store leftovers in an airtight container in the refrigerator for up to 3 days.
- To keep the avocado from browning, squeeze a little lemon juice over the top before storing.
- The lemony dressing can be stored separately in a jar or airtight container in the refrigerator for up to 1 week.
- If you want to prep ahead, you can cook the quinoa and asparagus in advance and store them in the refrigerator until ready to assemble the bowls.
- The kale can also be massaged with the dressing ahead of time and stored in the refrigerator for up to 2 days.
- While you can store leftovers in the freezer, it's not recommended as the texture of the vegetables and eggs may change after thawing.
- If you do choose to freeze leftovers, store them in a freezer-safe container for up to 1 month. Thaw in the refrigerator overnight before reheating in the microwave or on the stovetop.
How To Reheat Leftover Breakfast Bowls
To reheat your leftover hummus and veggies breakfast bowl, start by removing any cold toppings like avocado or eggs. These ingredients are best added fresh after reheating.
Place the remaining ingredients, including the kale salad, asparagus, brussels sprouts, and quinoa, in a microwave-safe bowl. Cover the bowl with a damp paper towel to prevent the vegetables from drying out during reheating.
Microwave the bowl on high for 1-2 minutes, or until the ingredients are heated through. The exact time will depend on the amount of leftovers and the power of your microwave. Be sure to stir the contents halfway through to ensure even heating.
If you prefer to reheat your leftovers on the stovetop, add a splash of avocado oil or water to a large skillet over medium heat. Add the kale salad, asparagus, brussels sprouts, and quinoa, and stir gently until heated through, about 3-5 minutes.
Once the ingredients are warm, transfer them to a serving bowl. Add a fresh dollop of hummus on the side, and top with sliced avocado and a freshly cooked egg, if desired.
For an extra burst of flavor, drizzle some leftover lemony dressing over the top of your reheated bowl. If you don't have any leftover dressing, simply whisk together some lemon juice, avocado oil, dijon mustard, and minced garlic for a quick and tasty addition.
Sprinkle some sunflower seeds over the top for added crunch, and enjoy your reheated hummus and veggies breakfast bowl as a satisfying and nutritious meal any time of day.
Interesting Trivia About Hummus and Veggie Breakfast Bowls
The recipe includes a variety of nutrient-rich vegetables such as asparagus, kale, and brussels sprouts, which are excellent sources of vitamins, minerals, and fiber.
Is Making This Breakfast Bowl Recipe Economical for Home Cooking?
This hummus and veggies breakfast bowl recipe is quite cost-effective for a household. The main ingredients, such as asparagus, kale, brussels sprouts, and quinoa, are affordable and provide essential nutrients. The addition of avocado and eggs adds a touch of luxury without breaking the bank. The approximate cost for a household of 4 people is around $20. Overall, this recipe offers a healthy and budget-friendly breakfast option, earning a solid 8 out of 10.
Is This Breakfast Bowl Recipe Healthy or Unhealthy?
The hummus and veggies breakfast bowl recipe is a nutritious and well-balanced meal that incorporates a variety of healthy ingredients. Here's why:
- The recipe includes nutrient-dense vegetables like asparagus, kale, and brussels sprouts, which are rich in vitamins, minerals, and fiber.
- Quinoa is a complete protein source and provides essential amino acids, making it an excellent choice for a vegetarian or vegan breakfast.
- Hummus, made from chickpeas, is a good source of plant-based protein, healthy fats, and fiber.
- Avocado provides heart-healthy monounsaturated fats and fiber, which can help keep you feeling full and satisfied.
- Eggs are a high-quality protein source and contain essential nutrients like choline and vitamin D.
- The lemony dressing uses avocado oil, which is a healthier alternative to processed vegetable oils, and the lemon juice and dijon mustard add flavor without relying on excessive salt or sugar.
To make this recipe even healthier, consider the following suggestions:
- Use a variety of colorful vegetables to increase the diversity of nutrients in the bowl. Try adding cherry tomatoes, bell peppers, or roasted sweet potatoes.
- Experiment with different leafy greens, such as spinach or arugula, to vary the flavor and nutrient profile.
- Opt for whole-grain quinoa or mix it with other ancient grains like millet or amaranth to increase the fiber content and provide a variety of textures.
- Add a sprinkle of nuts or seeds, such as almonds or pumpkin seeds, for an extra crunch and a boost of healthy fats and minerals.
- Use a homemade hummus recipe that limits added oil and salt, or try other plant-based spreads like mashed avocado or white bean puree.
Editor's Opinion on This Delightful Breakfast Bowl Recipe
This breakfast bowl recipe is a delightful and nutritious way to start your day. The combination of asparagus, kale, brussels sprouts, and quinoa provides a satisfying and wholesome base, while the addition of creamy hummus, avocado, and eggs adds richness and protein. The lemony dressing brings a refreshing zing to the dish, tying all the flavors together. This recipe offers a perfect balance of textures and flavors, making it a delicious and satisfying breakfast option.
Enhance Your Hummus and Veggies Breakfast Bowl Recipe with These Unique Side Dishes:
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