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Healthy Easy Nourish Bowl with Soft-Boiled Eggs

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A quick and nourishing bowl featuring soft-boiled eggs, fresh veggies, grains, and a tangy dressing, perfect for busy weeknights or meal prep.

Ingredients

Scale
  • 4 large eggs, room temperature
  • 2 cups baby spinach or mixed salad greens
  • 1 cup cooked quinoa or brown rice
  • 1 cucumber, sliced thin
  • 1 large carrot, shredded
  • 1 cup cherry tomatoes, halved
  • 1 ripe avocado, sliced
  • 1 tablespoon toasted sesame seeds
  • 2 tablespoons soy sauce or tamari
  • 1 tablespoon rice vinegar
  • 1 teaspoon honey or maple syrup
  • 1 teaspoon toasted sesame oil
  • 1 clove garlic, minced (optional)

Instructions

  1. Bring a medium saucepan of water to a gentle boil over medium-high heat. Carefully lower 4 large eggs into the water using a slotted spoon. Boil for exactly 6 minutes for soft-boiled eggs with a creamy yolk.
  2. While eggs boil, prepare a bowl of ice water. When the 6 minutes are up, immediately transfer eggs to the ice bath to stop the cooking. Let them cool for 5 minutes before peeling.
  3. Prepare 1 cup (185g) of quinoa or brown rice according to package instructions. Fluff with a fork and set aside to cool slightly.
  4. Slice 1 cucumber thinly, shred 1 large carrot, halve 1 cup (150g) cherry tomatoes, and slice 1 ripe avocado. Toss greens gently in a large mixing bowl.
  5. In a small bowl or jar, whisk together 2 tablespoons soy sauce, 1 tablespoon rice vinegar, 1 teaspoon honey, 1 teaspoon toasted sesame oil, and 1 minced garlic clove if using. Taste and adjust sweetness or acidity as needed.
  6. In serving bowls, layer grains first, then greens, followed by the fresh veggies and avocado slices. Peel the eggs gently and slice in half, placing them on top.
  7. Drizzle the dressing generously over the bowls and sprinkle 1 tablespoon toasted sesame seeds for that final nutty crunch.
  8. Enjoy immediately while the eggs are warm and the flavors fresh. If prepping ahead, keep dressing separate until ready to eat to avoid sogginess.

Notes

Use room temperature eggs for even cooking and less cracking. Keep water at a gentle boil to avoid bouncing eggs. Ice bath is essential to stop cooking and ease peeling. Adjust egg boiling time by 30 seconds for firmer or runnier yolks. Dressing flavors deepen if made 10-15 minutes ahead. For gluten-free, use tamari instead of soy sauce. Optional protein boosts include grilled chicken or tofu cubes.

Nutrition

Keywords: nourish bowl, soft-boiled eggs, healthy meal, quick meals, easy recipe, gluten-free, meal prep, vegetarian option

Find it online: https://katedishes.com/healthy-easy-nourish-bowl-with-soft-boiled-eggs-recipe-for-quick-meals/