MediterraneanSalad

Lemon Herb Breakfast Pot

A savoury make-ahead breakfast pot with quinoa, white beans, lemony herb soy yogurt, cucumber, radish, pumpkin seeds, hemp and sumac.

Eat nowMake-aheadContains sesame, soy
Hands-on14 minTotal time14 minEnergy720 kcalProtein36g
Recipe details
LightEasy-going

Equipment: Hob

Keep chilled after cooking

Lemon Herb Breakfast Pot
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

Doubling up barely adds effort and covers another mealtime.

Ingredients

Base

Yogurt

Herbs

Fresh

Crunch

Finish

Now we make

Method

Do the night before

  1. 1
    Defrost 180g cooked quinoa overnight in the fridge if using frozen
  2. 2
    Defrost 125g cooked white beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

14 min hands-on 14 min altogether
  1. 3
    Toast 18g roughly crushed pumpkin seeds in a dry pan over medium heat for 2-3 minutes, stirring frequently, until fragrant; let it cool before using
    πŸ– 3 min
  2. 4
    Whisk 165g plain, unsweetened soy yogurt, 27ml lemon juice, 12g tahini, 1 pinch black pepper and a pinch of salt until smooth and glossy
    πŸ– 2 min
  3. 5
    Fold 12g finely chopped parsley, 7g finely chopped dill and 7g finely chopped coriander leaf through the yogurt, then spoon half into the bottom of a jar or bowl
    πŸ– 2 min
  4. 6
    Toss quinoa and white beans together, lightly crushing a few beans so the base holds together rather than scattering
    πŸ– 2 min
  5. 7
    Layer the bean-quinoa base over the yogurt, then add 120g finely diced cucumber and 37g thinly sliced radish. Keep the remaining herb yogurt and the pumpkin seeds and 12g hemp seed separate if packing ahead
    πŸ– 3 min
  6. 8
    Spoon over the remaining herb yogurt, scatter pumpkin seeds, hemp seed and ΒΎ tsp sumac, then eat chilled or at cool room temperature
    πŸ– 2 min

Look under the lid

Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

Explore full nutrition

Nutrition summary

At a glance

Higher inVitamin KPhosphorusMagnesium
Lower inVitamin AVitamin ESelenium

Calories

720kcal

34%
Top contributors
Quinoa Β· 27%White Beans Β· 17%Soy Yogurt Β· 15%
20% cal

Protein

36.0g

57%
Top contributors
White Beans Β· 29%Quinoa Β· 22%Pumpkin Seeds Β· 15%
44% cal

Carbs

78.8g

Top contributors
Quinoa Β· 37%White Beans Β· 32%Soy Yogurt Β· 16%
36% cal

Fat

29.0g

41%
Top contributors
Pumpkin Seeds Β· 30%Tahini Β· 22%Hemp Seed Β· 20%

Small numbers, big impact

Everyday essentials

Fibre23.69g
81%
Top contributors
White Beans Β· 55%Quinoa Β· 21%Pumpkin Seeds Β· 5%
Vitamin B120.00ΞΌg
0%
Vitamin D2.15ΞΌg
14%
Top contributors
Soy Yogurt Β· 100%
Iodine0.00ΞΌg
0%
Iron11.42mg
63%
Top contributors
White Beans Β· 26%Quinoa Β· 24%Pumpkin Seeds Β· 14%
Zinc7.00mg
64%
Top contributors
Quinoa Β· 28%Pumpkin Seeds Β· 20%White Beans Β· 18%
Calcium458.65mg
46%
Top contributors
Soy Yogurt Β· 47%White Beans Β· 19%Quinoa Β· 7%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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