Recipe description
June 18, 2026
Lunch bowl with quinoa, egg and vegetables
A fiber-rich quinoa lunch bowl supporting gentle digestion and balance.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from quinoa and vegetables.
- Colorful vegetables support dietary diversity and polyphenol intake.
- Balanced with plant-based fiber and a reliable protein source from egg.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Quinoa
3
serving spoon
Egg
1
piece
Avocado
0.5
piece
Spinach
3
tablespoon
Cherry tomatoes
0.5
cup
Oil, olive
1
tablespoon
Salt
0.25
teaspoon
Black pepper
0.25
teaspoon
Lemon juice
1
teaspoon
Instructions
1
Rinse the quinoa under cold water and cook it according to the package instructions.
2
While the quinoa is cooking, chop the carrot, green capsicum, and broccoli into bite-sized pieces.
3
In a large pan, heat the olive oil over medium heat and add the chopped vegetables. Sauté until they are tender.
4
In a separate pan, cook the eggs to your preference (boiled, scrambled, or fried).
5
Once the quinoa is cooked, fluff it with a fork and season with salt and pepper.
6
Serve the quinoa in bowls topped with the sautéed vegetables and eggs. Garnish with herbs.
More Recipes For Your Gut
Nutrition
420 kcal
Calories
15 g
Protein
52 g
Carbohydrates
9 g
Fiber
8 g
Sugar
14 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
What are the main benefits of this lunch bowl?
It combines quinoa, egg and vegetables for fiber, protein, and micronutrients, supporting satiety and gentle digestion.
Can I make this recipe vegetarian or vegan?
Yes—swap the egg for plant-based protein like tofu, tempeh, or chickpeas, or omit the egg and add more vegetables.
Is this dish gluten-free?
Quinoa is gluten-free, but check dressings or add-ins for gluten and avoid cross-contamination.
How long does it take to prepare and cook?
About 20–30 minutes, depending on chopping and quinoa cooking time.
How should I store leftovers and how long will they keep?
Cool quickly and refrigerate; 3–4 days is typical. Reheat gently.
What vegetables pair well with this bowl?
Colorful vegetables like bell peppers, spinach, broccoli, carrots, cucumber, or tomatoes work well.
How can I season or dress this bowl?
Use a simple vinaigrette or lemon-herb dressing, olive oil with lemon, and fresh herbs.
How do I cook quinoa correctly?
Rinse quinoa, use about 2 parts water to 1 part quinoa; simmer until fluffy and water is absorbed, then fluff with a fork.
Can I batch-prep this for the week?
Yes—cook quinoa and vegetables ahead and assemble bowls or keep components separate in airtight containers.
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