Healthy Quinoa breakfast with stir-fried Vegetables – Easy 15 minutes recipe

Looking for a healthy Quinoa breakfast? This Quinoa & Veggie Breakfast Bowl is filled with highly nutritious foods which will keep you full for hours. Quinoa is not only rich in protein and low in fats but also gluten-free and makes a nutritious change from rice or pasta.


  • 200g quinoa
  • 5 tbsp olive oil
  • 2 garlic cloves, finely chopped
  • 3 carrots cut into thin sticks
  • 300g leek sliced
  • 300g broccoli cut into small florets
  • 100g sundried tomato, drained and chopped
  • 200ml vegetable stock
  • 2 tsp tomato purée
  • juice 1 lemon
  • KCal: 414
  • Fat: 22g
  • Saturates: 3g
  • Carbs: 42g
  • Sugars: 14g
  • Fibre: 9g
  • Protein: 15g
  • Salt: 1.03g
  • High fiber content
  • Rich source of antioxidants
  • Helps in maintaining body metabolism
  • Good source of iron and magnesium
  • Good source of dietary folate
Sundried TomatoesFood photo created by timolina –

Recipe Info

  • Preparation Time: 15 min
  • Cooking Time: 15 min
  • Serves: 4

How to make this healthy quinoa breakfast?

  • Cook the quinoa according to the instructions given on the packet. For the time being , quickly fry garlic for 1 minute in 3tbsp oil (use a wok or a large pan). Add the carrots, leeks and broccoli and stir-fry for 2 mins until everything is glistening.
  • Throw in the sundried tomatoes and add the mixture of stock and tomato purée. Cover and cook for 3 mins. Drain the quinoa and toss in the remaining oil and the lemon juice. Serve it warm plates and garnish with the vegetables on top.

Health benefits of Quinoa

High fiber content

This healthy quinoa breakfast has a higher content of fiber as compared with other grains (that is 5.18 g in a single 185 g cup). Which is 15.42% of a person’s daily requirement, depending on their age and sex.
Consuming enough fiber helps in reducing the risk of several health conditions, including constipation, high cholesterol, high blood pressure, and diverticulosis.

A rich in fiber diet also promotes a healthy weight, because fiber rich foods help people feel fuller for longer, which reduces their overall intake of food.

Rich source of antioxidants

In a gluten-free diet, Quinoa is more rich in antioxidants as compared to most of the other grains . Most of the other gluten-free products consist of corn, rice, or potato flour, which generally provide fewer nutrients than products using quinoa, such as quinoa flour.

Quinoa provides vitamin E which is an antioxidant compound, which helps reducing the risk of coronary heart disease, certain cancers, and several eye disorders.

Newer studies that regularly emerges, confirm the health benefits of adequate whole grain intake and their antioxidant capacity.

Helps meet manganese requirements

A single cup of this healthy quinoa breakfast contains 1.17 milligrams (mg) of manganese, that is around 27.43% of the adequate intake of manganese for males and 35.05% for females.

Manganese is not only vital for development but also for metabolism. It also works alongside many enzymes in the body to support their function.

Good source of iron

A single cup of quinoa supplies 2.76 mg of iron, which is 34.5% of the recommended intake for males and 15.33% for females. Maintaining adequate levels of iron is important for good health.

Iron is necessary for a range of processes (an essential part of hemoglobin, which carries oxygen in the blood, supporting energy and cell function throughout the body) in the human body. Adequate iron intake is important for healthy connective tissue and muscle metabolism.

A source of folate

Folate is an important Vitamin B that has a major role in the formation of DNA. It is important for pregnant women to intake enough folate during pregnancy to reduce the chance of neural tube defects in their babies.
Adequate amount of dietary folate also reduces the risk of several cancers and depression.

A single cup of this healthy quinoa breakfast contains 77.7 micrograms (mcg) of folate which is 19.43% of the daily requirement.

A Pregnant women might only be able to get enough folate by taking folic acid supplements. However, consuming a folate rich can reduce the risk of deficiency. Quinoa provides a good proportion of folate value for a person’s daily necessity.

Provides magnesium

Quinoa is a good source of Magnesium, one cup of cooked quinoa contains 118 mg of magnesium, although the daily recommended amount increases with age. Magnesium is required for the proper function of more than 300 enzymatic reactions and is present in every cell of the body.

The ODS suggest that low levels of magnesium may cause the following health concerns:

  • high blood pressure
  • cardiovascular disease
  • type 2 diabetes
  • migraine

Contains quercetin and kaempferol

Quinoa also contains the plant compounds quercetin and kaempferol, which acts antioxidants and protect against a range of chronic conditions, (like infection, heart disease, diabetes, and several cancers, including those of the skin and liver, also help boost the body’s defenses against infection and inflammation.)

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