The-Foodie-Footballer-Quick-and-Easy-Brunch

Quick and Easy Brunch

A healthy, quick and easy brunch option. A great combination of protein, complex carbs, healthy fats, fibre, vitamins and minerals to help fuel your day.
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Prep Time15 minutes
Total Time15 minutes
CourseBrunch, Lunch
CuisineBritish
KeywordAvocado, Bagel, Brunch, Mushroom, Omlette
Servings 2 people
Calories 649kcal
Author: Marc Pugh

Ingredients
 

  • 4 eggs
  • 2 wholemeal bagels
  • 1 medium avocado
  • 200 g mushrooms sliced
  • ½ red onion peeled and sliced
  • 1 red chilli seeds out
  • 2 large tomatoes roughly chopped
  • 2 garlic cloves chopped
  • 100 spinach
  • 1 tsp Italian herbs
  • salt and pepper
  • 1 tbsp oil

Optional garnishing

  • 1 pinch of chilli flakes

Instructions
 

  • Mash the avocados in a bowl with a fork – season with salt, pepper and a pinch
  • of chilli flakes. Set aside.
  • Crack the 4 eggs into a bowl, season with salt before whisking 2 well. Set aside.
  • Heat a large frying pan on a medium to low heat. Once hot, add 1 tbsp of oil
  • followed by the red onion, mushrooms, garlic, tomatoes, red chilli and Italian
  • herbs. Sauté for 3 minutes or until the vegetables have softened.
  • At this point, slice your bagels and add to the toaster.
  • Heat a separate large frying pan on a medium heat before adding a splash of oil.
  • Next add the eggs for your omelette. Allow to cook for around two minutes or
  • until your omelette is cooked to your liking.
  • Turn off the heat of the vegetables and add the pinch. Stir through until it has wilted down. Season to taste.
  • Top the toasted bagels with smashed avocado. Serve with half the omelette and half the vegetable mix.
  • Enjoy 😉

Nutrition

Calories: 649kcal | Carbohydrates: 64g | Protein: 29g | Fat: 34g | Saturated Fat: 6g | Polyunsaturated Fat: 7g | Monounsaturated Fat: 18g | Trans Fat: 0.1g | Cholesterol: 372mg | Sodium: 590mg | Potassium: 1882mg | Fiber: 15g | Sugar: 8g | Vitamin A: 6924IU | Vitamin C: 52mg | Calcium: 219mg | Iron: 18mg
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Hey! i'm marc

Marc-Pugh-former-pro-footballer

Come join me in my culinary adventures where we’ll be using simple, fresh ingredients and transforming them into sophisticated and elegant meals for the everyday home cook.

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