Quinoa–Oatmeal Breakfast Bowl with Chia and Sunflower Seed Crunch

In the pursuit of an efficient yet nourishing start to your day, this Quinoa–Oatmeal Breakfast Bowl represents an ideal solution for meal prepping. Designed with both nutritional balance and time efficiency in mind, the recipe seamlessly integrates quinoa, rolled oats, chia seeds, and sunflower seeds into a cohesive dish that is as visually appealing as it is beneficial to your overall wellness. The formulation of this recipe is grounded in a careful consideration of macronutrient synergy: quinoa provides a complete protein profile, oats deliver complex carbohydrates and soluble fiber, while chia seeds contribute omega-3 fatty acids and additional protein, and sunflower seeds offer a satisfying crunch along with essential micronutrients such as vitamin E and magnesium. This confluence of ingredients not only supports sustained energy levels throughout the day but also accommodates the diverse dietary requirements of a vegan lifestyle. Ideal for those with a busy schedule, the recipe lends itself exceptionally well to meal prep.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

1. **Preparation of Quinoa:**- In a large saucepan, combine the 1½ cups of rinsed quinoa with 6 cups of water or plant-based milk.- Bring the mixture to a boil over medium-high heat.- Once boiling, reduce the heat to low, cover the saucepan, and allow the quinoa to simmer for about 15 minutes, or until the liquid is fully absorbed and the quinoa is tender.- Remove from heat and let it stand, covered, for an additional 5 minutes.

Step 2

2. **Integration of Oatmeal and Chia Seeds:**- Stir in the 1½ cups rolled oats and 3 tablespoons chia seeds into the hot quinoa. The residual heat will soften the oats and allow the chia seeds to absorb some moisture.- If you prefer a thicker consistency, return the saucepan to low heat for an extra 2–3 minutes while stirring continuously to prevent sticking.

Step 3

3. **Seasoning:**- Remove the pan from the heat.- Stir in the 1½ teaspoons ground cinnamon, ¾ teaspoon salt, 1½ teaspoons vanilla extract, and 3 tablespoons maple syrup (or agave nectar) until the seasonings are evenly distributed.

Step 4

4. **Assembly and Final Touches:**- Transfer the warm mixture into serving bowls.- Evenly sprinkle the 3 tablespoons of sunflower seeds on top to add a pleasant crunch.- For additional flavor and nutrition, top with fresh or dried fruits, a dollop of plant-based yogurt, or extra nuts if desired.