Mediterranean · breakfast, lunch
Mediterranean Breakfast Bowls with Hummus and Jammy Eggs
Video by The Mediterranean Dish on YouTube · Open on YouTube
- Vegetarian
- Gluten-free with a swap: Gluten-free without the pita
- Dairy-free
- Nut-free
Contains: Gluten, Egg, Sesame. Check labels on stock, sauces and spice mixes.
Eggs, hummus and a pan of vegetables: about 17 g of protein and 8 g of fibre a bowl even without the pita, and rich in vitamin K, folate, selenium and iron.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Soft-boil the eggs: lower them into boiling water for about 6 minutes, then cool in iced water and peel (or cook them however you like). 0:13
- Heat 2 tbsp olive oil in a large frying pan over medium-high heat. Add the mushrooms flat side down with a pinch of salt and cook about 7 minutes, turning once, until browned and juicy. 1:11
- Add the cherry tomatoes, spinach and garlic with a little more salt and cook 2–3 minutes, until the tomatoes are warm and the spinach has wilted. 2:17
- Spoon the hummus into 4 bowls and add the vegetables, an egg and a few olives to each. 3:04
- Drizzle with olive oil and sprinkle each bowl with about ¼ tsp each of za'atar and Aleppo pepper and a little salt. Serve with pita if you like. 3:33
Tip. Swap the mushrooms for zucchini or capsicum. Keep the cooked vegetables, hummus and eggs separately in the fridge (or assemble the bowls without the oil) for up to 4 days; eat at room temperature.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 23%
- Protein 17%
- Fat 60%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High76%
91 µg a serve, mostly from baby spinach (80%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Selenium High56%
31 µg a serve, mostly from eggs (50%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Folate High40%
159 µg a serve, mostly from hummus (48%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Zinc High29%
3.1 mg a serve, mostly from hummus (53%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron High28%
5 mg a serve, mostly from hummus (44%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E High28%
4.2 mg a serve. An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium High27%
113 mg a serve, mostly from hummus (58%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B6 High26%
0.4 mg a serve, mostly from hummus (41%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin B12 High24%
0.6 µg a serve, mostly from eggs (96%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A High21%
190 µg a serve, mostly from eggs (39%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin C Source18%
16 mg a serve, mostly from cherry tomatoes (64%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium Source17%
790 mg a serve, mostly from hummus (27%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Omega-3 Source15%
0.2 g a serve, mostly from hummus (30%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Calcium Source10%
128 mg a serve, mostly from hummus (27%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
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Vitamin D6%
1.2 µg a serve, mostly from eggs (91%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by The Mediterranean Dish; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.