Broccolli hash with fried egg
This Broccoli Hash with Fried Egg combines blanched broccoli, sautéed onions, ginger, and quinoa, topped with a perfectly fried egg. It’s a nutritious and flavourful dish, ideal for any meal.
Cook time 20 min
Prep time 10 min
Ingredients:
1/4 cup quinoa1 tbsp olive oil
6 cups broccoli
4 slices ginger root
2 cups spinach
1 dash salt
1 dash black pepper
1 tbsp lime juice
2 onions
1 tsp coriander leaves
1 oz chia seeds
2 eggs
Broccoli Hash with Fried Egg is a nutritious and delicious recipe that's perfect for any meal of the day. This dish combines the goodness of broccoli, spinach, quinoa, and chia seeds, providing a wholesome and flavorful experience. With a touch of ginger, lime juice, coriander leaves, and a perfectly fried egg on top, this recipe is a great way to enjoy a healthy, balanced meal.
Instructions:
- Rinse the quinoa under cold water.
- In a small pot, add the rinsed quinoa and 1/2 cup of water. Bring to a boil.
- Reduce the heat to a simmer, cover, and cook for about 15 minutes, or until the water is absorbed and the quinoa is tender. Fluff with a fork and set aside.
- Bring a pot of water to a boil and blanch the broccoli florets for about 3 minutes until bright green and just tender. Drain and set aside.
- In a large skillet, heat the olive oil over medium-high heat. Add the minced ginger and diced onions. Sauté for 2-3 minutes until the onions are translucent and the ginger is fragrant.
- Add the blanched broccoli and continue to sauté for another 5 minutes, stirring occasionally.
- Add the chopped spinach and cook until wilted, about 2 minutes.
- Season the broccoli mixture with salt and black pepper to taste.
- Stir in the cooked quinoa, lime juice, and soaked chia seeds. Mix well to combine.
- Sprinkle the finely chopped coriander leaves over the mixture and stir to incorporate. Keep the hash warm over low heat.
- In a non-stick pan, heat a small amount of olive oil over medium heat.
- Crack the eggs into the pan, being careful not to break the yolks. Fry until the whites are set but the yolks are still runny, about 3-4 minutes. For firmer yolks, cover the pan with a lid and cook for an additional 1-2 minutes.
- Divide the broccoli hash evenly between two plates.
- Top each serving with a fried egg.
- Optionally, garnish with additional coriander leaves and a sprinkle of black pepper.
- Serve immediately and enjoy your nourishing broccoli hash with fried egg!
Broccoli Hash with Fried Egg is a delightful and nutritious recipe that is quite simple to prepare. By following the steps and incorporating the tips provided, you can create a dish that's packed with health benefits and flavors. Enjoy this wholesome meal and feel good about nourishing your body with this nutrient-rich recipe.
Broccolli hash with fried egg FAQ:
Store leftover broccoli hash in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet or microwave until warmed through.
Yes, you can substitute quinoa with cooked rice, farro, or couscous for similar texture, but cooking times and water amounts may vary.
Fry the eggs until the whites are set and the yolks are still runny, about 3-4 minutes. For firmer yolks, cook an additional 1-2 minutes with the lid on.
Use a large skillet (around 12 inches) to accommodate all the vegetables and ensure even cooking without crowding.
Yes, for a vegetarian version, simply skip the eggs or replace them with scrambled tofu. For a vegan option, use a plant-based egg substitute.
Cooking Tips:
- Ensure your quinoa is cooked properly by rinsing it under cold water before boiling to remove its natural coating, which can taste bitter.
- For extra flavor, toast the quinoa in a dry pan for a few minutes before boiling it.
- Cut the broccoli into small, even pieces to ensure they cook evenly and remain tender-crisp.
- Heat the olive oil in the pan before adding the broccoli to help it cook faster and more evenly.
- Use fresh ginger root for the best flavor, and finely chop or grate it to distribute it evenly throughout the hash.
- Don't overcook the spinach; add it towards the end of the cooking process to keep it vibrant and nutrient-rich.
- Season the dish with salt and pepper to taste, and don’t be afraid to add more if needed.
- If you prefer a runnier yolk, cook the eggs sunny-side up or over-easy, but if you prefer a firmer yolk, cook them over-medium or over-hard.
- Chia seeds can be added towards the end to retain their crunch, or soaked in water beforehand if a softer texture is preferred.
- Garnish with more fresh coriander leaves or a squeeze of lime juice just before serving for a burst of freshness.
Nutrition Facts
2 ServingsCalories 340kcal
Protein 20g
Carbohydrates 40g
Fiber 14g
Sugar 6g
Fat 18g
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