Sauerkraut, Kale, Quinoa, Egg and Avocado Diversity Bowl

This colourful bowl makes a great breakfast, brunch or lunch. Sauerkraut is not only delicious - so crunchy! - its probiotics have been shown to aid digestion and improve gut health. As with all of our diversity bowls it is customisable. Pay attention to the amounts of oils, seeds, avocado and edamame to maintain nutritional balance, but use whichever vegetables you have available.

Prep time
5 minutes
Cook time
10 minutes
FREEZER FRIENDLY
No
SHELF LIFE
3 days (except for the egg)
Why is this healthy?
Plant
points
High
protein
High
fibre
Probiotics
3+ fruits &
vegetables
Diet
Vegetarian
Contains
Sesame, Eggs, Soy
Why is this healthy?
Plant
points
High
protein
High
fibre
Probiotics
3+ fruits &
vegetables

NUTRITION PER SERVING (Read more)

482kcal
Calories
24g
Protein
30g
Total Fat
34g
Carbs
15g
Fibre
10g
Sugars
363mg
Calcium
28%
 
7mg
Iron
36%
 
161mg
Magnesium
38%
 
458mg
Phosporus
37%
 
1280mg
Potassium
27%
 
485mg
Sodium
21%
 
3mg
Zinc
31%
 
1mg
Copper
79%
 
1mg
Vitamin B1
46%
 
1mg
Vitamin B2
60%
 
3mg
Vitamin B3
20%
 
1mg
Vitamin B6
34%
 
400mcg
Vitamin B9
100%
 
1895mcg
Vitamin A
211%
 
1mcg
Vitamin B12
26%
 
88mg
Vitamin C
98%
 
1mcg
Vitamin D
7%
 
4mg
Vitamin E
29%
 
357mcg
Vitamin K
298%
 
Calories: 482kcal; Protein: 24g; Total Fat: 30g; Carbs: 34g; Fibre: 15g; Sugars: 10g; Calcium: 363mg (28%); Iron: 7mg (36%); Magnesium: 161mg (38%); Phosporus: 458mg (37%); Potassium: 1280mg (27%); Sodium: 485mg (21%); Zinc: 3mg (31%); Copper: 1mg (79%); Vitamin B1: 1mg (46%); Vitamin B2: 1mg (60%); Vitamin B3: 3mg (20%); Vitamin B6: 1mg (34%); Vitamin B9: 400mcg (100%); Vitamin A: 1895mcg (211%); Vitamin B12: 1mcg (26%); Vitamin C: 88mg (98%); Vitamin D: 1mcg (7%); Vitamin E: 4mg (29%); Vitamin K: 357mcg (298%)
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Notes

Alternatives:
kale - spinach, chard
quinoa - brown rice, bulghur, freekeh
edamame - peas
sauerkraut - kimchi

Why is this healthy?
Plant
points
High
protein
High
fibre
Probiotics
3+ fruits &
vegetables
Diet
Vegetarian
Contains
Sesame, Eggs, Soy
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