Many people will refer to breakfast as the most important meal of the day that you need to consume. While many theories will back up this fact, still, people will tend to ignore having a complete breakfast. The short time window in the morning makes us skip one of the needed meals that can give us a boost of energy. People said that it is tough to choose between consuming breakfast and your peaceful slumber. Most people opt for readymade unhygienic meals than standing in the kitchen making a healthy meal. Know that the piece of bagel you are eating while running to work will not give your any energy or nutrients.

We all need an energetic breakfast to start our day after a long sleep. Not taking a complete meal in the morning will make you feel more tired. Instead of opting for sugary items, you can also opt for frozen meals from commercial freezers if you are short on time. Frozen meals will only require a little time for cooking and will be ready for serving. Other than the frozen meals, there are other easy meals you can make in your kitchen which will give you the energy you need to spend the long day. You are in the right place if you are struggling to find a nutritious breakfast that will prepare you for the day ahead.

Today we are enlisting the recipe of a popular breakfast rich in vitamins, proteins, and minerals. The combination of leafy green, quinoa, hummus, and eggs is one to remember. So, if you are craving a complete and energetic meal for your breakfast, then it is time to grab the apron and make yourself a bowl of hummus and veggie.

Prep Time: 25 minutes

Cook Time: 05 minutes

Total Time: 30 minutes

Course: Breakfast

Cuisine: Mediterranean

Servings: 4


For the bowl:

One tablespoon of avocado oil (you can also use olive oil)

One pound asparagus (cut into bite-sized pieces, trims and discards the ends)

Three cups of shredded kale leaves

Half a cup of hummus

Three cups of shredded Brussels sprouts (uncooked)

One and a half cups of quinoa (cooked)

One avocado (peeled and sliced)

Four eggs (cooked or boiled)

Sunflower seeds for garnishing

Sliced almonds for garnishing

Toasted sesame seeds for garnishing

Crushed red pepper for garnishing

For the dressing:

Two tablespoons of avocado oil (You can also use olive oil)

Two tablespoons of freshly-squeezed lemon juice

Two teaspoons of Dijon mustard

One garlic clove (minced)


Freshly-cracked black pepper


Sauté the asparagus:

Take a saucepan and heat oil over medium-high heat on the stove. Add asparagus and sauté for five minutes or until tender.

Make the dressing for the bowl:

Take a mixing bowl, add all the dressing ingredients and whisk them until well combined.

Combine the asparagus, quinoa, and sprouts:

In the third step, take a large bowl and combine the kale with the prepared lemony dressing. Massage the prepared sauce into the kale leaves for up to three minutes or until the leaves become dark and softened. After that, take Brussels sprouts, quinoa, and asparagus and toss them together until they become thoroughly combined.

Assembling all into a bowl:

The last step in making this breakfast bowl is to assemble all the prepared items. For assembling, take four serving bowls of medium size. After that, fetch a spoonful of hummus and spread it all over the side of the bowls. Now, divide the kale salad evenly between the four portions to make the four bowls. In the last step, top the kale with avocado, cooked egg, and other desired garnishes. Your hummus veggies bowl is ready to serve.

Your body processes food to release the energy it contains. Foods high in carbohydrates may be the easiest to convert into fuel.

But simple carbohydrates, like sugar, tend to be used very quickly. This means they’ll give you only a short burst of energy that’ll run out quickly.

For long-lasting energy, add a complex carbohydrate, like oats and grains, to your breakfast.

Oatmeal without added sugar is one of your best options. Oats are a whole grain food and a good source of carbohydrates and fiber, along with some protein and fat.

Oats are also loaded with vitamins and minerals, including:

  • manganese
  • phosphorus
  • magnesium
  • copper
  • iron
  • zinc
  • folate
  • vitamin B1

Due to their fiber content, oats will make you feel fuller longer. In other words, oatmeal will provide long-lasting satiety to get you through your day.

Oatmeal can be eaten by boiling oats with water to make a porridge. You can then add a wide variety of toppings or mix-ins, including:

  • fruit
  • protein powder
  • cocoa powder
  • nuts

Oats can also form the base of baked goods or pancakes.

Recipe notes:

You can use any other veggies you like other than asparagus.

You can use a food processor to slice Brussels sprouts to make this bowl.

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