Name: Healthy Mediterranean Platter
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Yield: 1
Cuisine: Mediterranean
Ingredients: 100 g quinoa; 100 g broccoli; 1 item tomato; 1 item egg; 15 ml olive oil; 0.5 item lemon; 1 clove garlic; 50 g spinach

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Healthy Mediterranean Platter

Healthy Mediterranean Platter

A fresh and nutritious meal inspired by Mediterranean flavors, featuring a variety of vegetables, eggs, and whole grains.

To provide a balanced and flavorful meal with a focus on fresh ingredients and whole grains.

Source

Ingredients:

100
g
quinoa
100
g
broccoli
1
item
tomato
1
item
egg
15
ml
olive oil
0.5
item
lemon
1
clove
garlic
50
g
spinach

Preparation Time: 15 minutes

Cooking Time: 25 minutes

Instructions:

Rinse 100 g of quinoa in cold water. In a pot, add quinoa and 200 ml of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.
Steam 100 g of broccoli florets for 5 minutes until vibrant and tender.
In a pan, heat 15 ml of olive oil over medium heat. Add 1 clove of minced garlic and sauté for 1 minute.
Add the steamed broccoli to the pan and toss with garlic for another 2 minutes.
Boil 1 egg for 7 minutes for a soft center. Cool and peel.
Chop 1 tomato and 50 g of fresh spinach.
In a small bowl, mix juice of 0.5 lemon, remaining olive oil, salt, and pepper to taste.
Combine quinoa, broccoli, tomato, spinach, and egg on a plate. Drizzle with lemon dressing.

Nutrition	Per Serving 469 g	Per 100g
Energy	313.2 kcal	67 kcal
Protein	28.3 g	6.0 g
Fibre	8.3 g	1.8 g
Salt	0.3 g	0.1 g
Sugar	4.9 g	1.0 g
Carbohydrates	36.5 g	7.8 g
Fat	12.2 g	2.6 g

Environmental	Per Serving 469 g	Per 100g
CO2	0.7 kg	0.1 kg
Water	0.7 l	0.1 l

100
g
quinoa
100
g
broccoli
1
item
tomato
1
item
egg
15
ml
olive oil
0.5
item
lemon
1
clove
garlic
50
g
spinach

Rinse 100 g of quinoa in cold water. In a pot, add quinoa and 200 ml of water. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes.

Steam 100 g of broccoli florets for 5 minutes until vibrant and tender.

In a pan, heat 15 ml of olive oil over medium heat. Add 1 clove of minced garlic and sauté for 1 minute.

Add the steamed broccoli to the pan and toss with garlic for another 2 minutes.

Boil 1 egg for 7 minutes for a soft center. Cool and peel.

Chop 1 tomato and 50 g of fresh spinach.

In a small bowl, mix juice of 0.5 lemon, remaining olive oil, salt, and pepper to taste.

Combine quinoa, broccoli, tomato, spinach, and egg on a plate. Drizzle with lemon dressing.