Mediterranean Diet Breakfast Quinoa with Chickpeas & Sumac
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Mediterranean Diet Breakfast Quinoa with Chickpeas & Sumac

Mediterranean Diet Breakfast Quinoa with Chickpeas & Sumac Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

One of the cornerstones of a healthy Mediterranean diet is incorporating a variety of protein sources throughout your meals. This not only keeps your meals interesting but also ensures you're getting a complete range of essential amino acids. This recipe for Mediterranean Diet Breakfast Quinoa with Chickpeas & Sumac is a perfect example! It combines protein powerhouses like quinoa, chickpeas, and eggs into one delicious and satisfying dish.


Mediterranean Diet Breakfast Quinoa with Chickpeas & Sumac Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

Why You Should Try This Mediterranean Diet Breakfast Quinoa with Chickpeas & Sumac Recipe?


Easy: This breakfast comes together in under 20 minutes, making it perfect for busy mornings.

Dairy-Free: This recipe is naturally free of dairy, making it a great option for those with lactose intolerance or following a vegetarian diet.

Plant-Based Protein: Packed with protein from quinoa and chickpeas, this breakfast will keep you feeling full and energized.









Ingredients For Two Serving:



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  • 1 cup dry quinoa and brown rice mix

  • 1 can (15 oz) chickpeas, rinsed and drained

  • 1 tomato, thinly sliced

  • 1/4 red onion, thinly sliced

  • 1 tablespoon olive oil

  • 1 tablespoon sumac

  • Salt and pepper to taste

  • Garnish: Tahini (optional)

  • 2 eggs










Total Nutrition:

Calories: 550 kcal per serving

Protein: 25g

Fat: 17g

Carbohydrates: 65g

Fiber: 15g

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.



Directions:

  1. Heat half of the olive oil in a medium pot over medium heat. Add the quinoa and brown rice mix and cook according to package instructions.

  2. While the quinoa cooks, prepare the chickpea salad. In a bowl, combine the rinsed chickpeas, tomato, thinly sliced red onion, sumac, salt, and pepper.

  3. In a separate pan, heat the remaining olive oil and cook your eggs according to your preference. We used sunny side up for this recipe.

  4. To assemble your plate, spoon the cooked quinoa and brown rice mix onto a plate. Top with the chickpea salad, then add your fried egg(s). Drizzle with tahini for added creaminess (optional) and sprinkle with additional sumac for a finishing touch. Mayazbites Tip: Feel free to customize this recipe! Add chopped fresh herbs like parsley or dill for extra flavor, or top with crumbled feta cheese if you're not following a dairy-free diet.




Mediterranean Diet Breakfast Quinoa with Chickpeas & Sumac Recipe By Registered Dietitian Nutritionist Maya Oueichek, MBA, RDN

Some Nutrition Benefits of Quinoa:


Complete Protein Source: Quinoa is one of the few plant-based foods that is considered a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This makes it an excellent option for vegetarians and vegans looking to meet their protein needs.


Rich in Fiber: Quinoa is high in dietary fiber, which is essential for digestive health.


Packed with Nutrients: Quinoa is a good source of several essential nutrients, including magnesium, phosphorus, manganese, and folate


Gluten-Free: Quinoa is naturally gluten-free, making it a safe and nutritious option for those with celiac disease or gluten sensitivity.


Antioxidant Properties: Quinoa contains antioxidants, such as flavonoids and polyphenols, which help protect the body from oxidative damage caused by free radicals.


Low Glycemic Index: Quinoa has a relatively low glycemic index (GI), which means it does not cause a rapid spike in blood sugar levels. This makes it a suitable choice for individuals managing diabetes or those looking to stabilize their blood sugar levels.


Versatile and Easy to Incorporate: Quinoa is incredibly versatile and can be used in a variety of dishes. It's also quick and easy to prepare, making it a convenient option for busy individuals looking to eat healthily.


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