Quinoa Bowl with Poached Eggs, Spinach & Avocado

Preparation Steps

1. Rinse the quinoa under cold running water for 1 to 2 minutes using a fine-mesh sieve. This step removes the saponins — naturally occurring compounds found on the outer coating of quinoa — which can leave an unpleasant bitter taste and, in more sensitive individuals, may mildly irritate the gut lining.

2. Cook the quinoa: tip it into a small saucepan with 160ml of cold water (twice the volume of quinoa) and a pinch of salt. Bring to the boil over a medium heat, then reduce to a low heat, cover with a lid and cook for 12 to 14 minutes until all the water has been absorbed. The grains should be plump and a small white thread (the germ) should be visible. Remove from the heat, leave to rest covered for 2 minutes, then fluff up with a fork.

3. Allow the quinoa to cool slightly off the heat for a few minutes. If you're preparing this bowl ahead of time or prefer it cold, you can let the quinoa cool completely — cooling cooked grains modestly encourages the formation of resistant starch, a type of fibre that ferments slowly in the colon and gently feeds the microbiome.

4. Prepare the spinach: heat half the olive oil (½ tablespoon) in a small frying pan over a medium heat. Add the baby spinach and wilt for 1 to 2 minutes, stirring regularly, just until the leaves soften and reduce slightly without breaking down entirely. Season with a pinch of salt. This gentle cooking preserves key micronutrients (folate, magnesium) and makes the leaves easier to digest for those who struggle with large quantities of raw greens.

5. Poach the eggs: bring a saucepan of water to a gentle simmer (not a rolling boil). Add the white wine vinegar — this helps the egg white coagulate quickly around the yolk without affecting the flavour. Crack one egg into a small ramekin or bowl. Create a gentle swirl in the water with a spoon, then carefully slide the egg into the centre. Poach for 3 minutes for a runny yolk, or 4 minutes for a slightly firmer one. Repeat with the second egg. Remove with a slotted spoon and rest briefly on kitchen paper to drain.

6. Prepare the avocado: slice or dice the avocado half. Immediately drizzle with a few drops of lemon juice to prevent browning and keep the colour a vibrant green. Avocado is rich in monounsaturated fats and fibre — however, if you're following a strict low-FODMAP protocol, be mindful not to exceed this portion (approximately 60–70g) to stay within the recommended limits for polyols.

7. Assemble the bowl: spoon the warm or cooled quinoa into a bowl. Arrange the wilted spinach on one side and the avocado slices on the other, then gently place both poached eggs in the centre.

8. Season and finish: drizzle the bowl with the remaining olive oil and a squeeze of fresh lemon juice. Scatter over the pumpkin seeds and snip or sprinkle the chives or parsley on top. Adjust the salt and pepper to taste. If you like, finish with a pinch of smoked paprika or mild chilli flakes for a gentle warmth.

9. Serve immediately to enjoy the contrast of textures: fluffy quinoa, silky spinach, creamy avocado, and a runny yolk that naturally coats everything beneath it like a sauce.

💡 Gut-Friendly Tips & Low-FODMAP Adaptations

• Strict low-FODMAP version: make sure your dressing contains no garlic or onion. Stick to lemon juice and fresh herbs for seasoning. If you'd like a hint of garlic flavour, use garlic-infused olive oil without any pieces of garlic — this is generally better tolerated, as fructans (the relevant FODMAPs) do not transfer into the oil itself.
• Raw or cooked spinach? If you have a sensitive gut or are going through a period of digestive flare, opt for lightly wilted spinach rather than a large quantity of raw leaves. Gentle heat aids digestibility without significantly compromising the nutritional value.
• Keep avocado portions modest: if you find avocado causes discomfort (bloating, changes in transit), reduce the amount to 30–40g and add a drizzle of extra olive oil to maintain the healthy fat content without increasing the polyol load.
• Boost your plant diversity: add a few slices of cucumber, grated carrot or a handful of cherry tomatoes to vary the fibres and polyphenols in your bowl — eating a wide variety of plants is one of the most well-evidenced ways to support a balanced microbiome.
• Cook quinoa in advance: cooked quinoa keeps well in the fridge for up to 3 days. Cooking a larger batch at the start of the week means you can put this bowl together in under 10 minutes on busy days.