{"id":20045,"date":"2026-09-09T12:24:46","date_gmt":"2026-09-09T10:24:46","guid":{"rendered":"https:\/\/www.doctoome.com\/blog\/?p=20045"},"modified":"2026-09-09T12:24:47","modified_gmt":"2026-09-09T10:24:47","slug":"recette-buddha-bowl-parcours-patient-ob","status":"publish","type":"post","link":"https:\/\/www.doctoome.com\/blog\/recette-buddha-bowl-parcours-patient-ob\/","title":{"rendered":"Buddha bowl quinoa, avocat et \u0153uf mollet"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em>Le bol \u00e9quilibr\u00e9 par excellence : du quinoa moelleux, un avocat cr\u00e9meux, un \u0153uf mollet au c\u0153ur coulant et une pluie de l\u00e9gumes frais. Color\u00e9, rassasiant et modulable \u00e0 l&rsquo;infini, c&rsquo;est le d\u00e9jeuner sain qui ne sacrifie rien au plaisir.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ingr\u00e9dients (pour 2 personnes)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pour le bol :<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>150 g de quinoa (poids sec)<\/li>\n\n\n\n<li>2 \u0153ufs<\/li>\n\n\n\n<li>1 avocat m\u00fbr<\/li>\n\n\n\n<li>1 poign\u00e9e de jeunes pousses d&rsquo;\u00e9pinards ou de m\u00e2che<\/li>\n\n\n\n<li>1 carotte, r\u00e2p\u00e9e<\/li>\n\n\n\n<li>\u00bd concombre, en demi-rondelles<\/li>\n\n\n\n<li>100 g de tomates cerises, coup\u00e9es en deux<\/li>\n\n\n\n<li>2 c. \u00e0 soupe de graines (courge, tournesol ou s\u00e9same)<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pour la sauce :<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 c. \u00e0 soupe d&rsquo;huile d&rsquo;olive<\/li>\n\n\n\n<li>1 c. \u00e0 soupe de jus de citron<\/li>\n\n\n\n<li>1 c. \u00e0 caf\u00e9 de moutarde<\/li>\n\n\n\n<li>1 c. \u00e0 caf\u00e9 de miel<\/li>\n\n\n\n<li>Sel, poivre noir<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">La recette pas \u00e0 pas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Cuire le quinoa.<\/strong> Rincez le quinoa sous l&rsquo;eau froide, puis faites-le cuire dans deux fois son volume d&rsquo;eau sal\u00e9e, \u00e0 couvert, pendant environ 12 \u00e0 15 minutes, jusqu&rsquo;\u00e0 absorption compl\u00e8te. Laissez ti\u00e9dir et \u00e9grainez \u00e0 la fourchette.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. Pr\u00e9parer l&rsquo;\u0153uf mollet.<\/strong> Plongez d\u00e9licatement les \u0153ufs dans une casserole d&rsquo;eau bouillante et laissez cuire exactement <strong>6 minutes<\/strong>. \u00c9gouttez, passez sous l&rsquo;eau froide, puis \u00e9calez avec pr\u00e9caution.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>L&rsquo;astuce du chef :<\/strong> pour un \u0153uf mollet parfait, sortez les \u0153ufs du r\u00e9frig\u00e9rateur \u00e0 l&rsquo;avance et comptez le temps de cuisson \u00e0 partir du moment o\u00f9 l&rsquo;eau bout de nouveau. Le bain d&rsquo;eau froide stoppe net la cuisson et facilite l&rsquo;\u00e9calage.<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Pr\u00e9parer la sauce.<\/strong> Dans un bol, fouettez l&rsquo;huile d&rsquo;olive, le jus de citron, la moutarde et le miel. Salez, poivrez et r\u00e9servez.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. D\u00e9couper les l\u00e9gumes.<\/strong> R\u00e2pez la carotte, coupez le concombre en demi-rondelles, les tomates cerises en deux et l&rsquo;avocat en lamelles ou en quartiers.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. Assembler le bol.<\/strong> R\u00e9partissez le quinoa au fond de deux bols. Disposez harmonieusement, en petits tas s\u00e9par\u00e9s, les jeunes pousses, la carotte, le concombre, les tomates et l&rsquo;avocat. D\u00e9posez l&rsquo;\u0153uf mollet au centre et coupez-le en deux pour r\u00e9v\u00e9ler le c\u0153ur coulant.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6. Finir et servir.<\/strong> Arrosez de sauce, parsemez de graines et donnez un tour de moulin \u00e0 poivre. Servez aussit\u00f4t.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Variantes et accompagnements<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Version prot\u00e9in\u00e9e :<\/strong> ajoutez du poulet grill\u00e9, du saumon fum\u00e9, du tofu marin\u00e9 ou des pois chiches r\u00f4tis.<\/li>\n\n\n\n<li><strong>Selon la saison :<\/strong> betterave r\u00e2p\u00e9e et courge r\u00f4tie en hiver, radis et petits pois au printemps.<\/li>\n\n\n\n<li><strong>C\u00f4t\u00e9 sauce :<\/strong> une sauce au tahin et citron, ou une vinaigrette au s\u00e9same et sauce soja, changent totalement l&rsquo;ambiance du bol.<\/li>\n\n\n\n<li><strong>Pour le croquant :<\/strong> quelques ol\u00e9agineux concass\u00e9s (noix, amandes) ou des graines germ\u00e9es font merveille.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Pr\u00e9paration : 15 min \u00b7 Cuisson : 15 min \u00b7 Total : 30 min \u00b7 Difficult\u00e9 : tr\u00e8s facile \u00b7 Co\u00fbt : \u00e9conomique<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le bol \u00e9quilibr\u00e9 par excellence : du quinoa moelleux, un avocat cr\u00e9meux, un \u0153uf mollet au c\u0153ur coulant et une pluie de l\u00e9gumes frais. Color\u00e9, rassasiant et modulable \u00e0 l&rsquo;infini, c&rsquo;est le d\u00e9jeuner sain qui ne sacrifie rien au plaisir.<\/p>\n","protected":false},"author":135,"featured_media":20046,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2465],"tags":[477],"class_list":["post-20045","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentation-activite-physique-sportive-et-sommeil","tag-nutritionniste"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Buddha bowl quinoa, avocat et \u0153uf mollet | Blog - Doctoome<\/title>\n<meta name=\"description\" content=\"Quinoa moelleux, avocat cr\u00e9meux et \u0153uf mollet au c\u0153ur coulant : d\u00e9couvrez notre Buddha bowl sain et gourmand, pr\u00eat en 30 min et modulable selon vos envies.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.doctoome.com\/blog\/recette-buddha-bowl-parcours-patient-ob\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Buddha bowl quinoa, avocat et \u0153uf mollet | Blog - 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