A global tour of veggie-packed breakfasts
In the Middle East and North Africa, shakshuka brings together tomatoes, capsicum, onions, garlic, and spices, often with eggs cooked gently in the sauce. It is colourful, comforting, and a great reminder that vegetables can be the main event at breakfast.
Across parts of Asia, breakfast can include warm bowls of soup or rice. A Japanese-style breakfast might include miso soup with seaweed, spring onions, mushrooms, or leafy greens, while Chinese congee can be topped with sautéed greens, pickled vegetables, ginger, or herbs for flavour and texture.
In India, vegetable breakfasts are wonderfully varied. Dosa or idli are often served with sambar, a lentil-based vegetable stew, while poha can be cooked with peas, onions, potatoes, curry leaves, and fresh coriander. These dishes show how vegetables can add both nourishment and character to familiar morning staples.
In Mexico, chilaquiles often feature salsa made from tomatoes or tomatillos, with toppings such as onion, avocado, coriander, and radish. In Turkey, menemen combines eggs with tomatoes and peppers for a quick, vibrant breakfast that is full of flavour. And these examples are just the tip of the culinary iceberg.
Why add vegetables to breakfast?
Adding vegetables earlier in the day can make it easier to reach daily intake goals. After all, many of us are already adding veggies to our lunch and dinner. Eating veggies first up can also bring fibre, colour, texture, and variety to your morning. The Australian Dietary Guidelines even endorse enjoying a wide variety of vegetables at all meal times-- not just dinner.
Easy ways to start
- Add spinach, mushrooms, tomato, or capsicum to eggs, toast, or savoury oats.
- Top toast with avocado, tomato, herbs, or leftover roasted vegetables. See this Tiny Toms recipe for inspo!
- Turn dinner leftovers into breakfast by adding vegetables to rice, noodles, wraps, or omelettes.
- Try a warm breakfast bowl with grains, greens, pickled vegetables, and a simple sauce.
- Use frozen or pre-chopped vegetables to make weekday breakfasts quicker.
Rethink the first meal of the day
Eating vegetables for breakfast isn’t unusual. Around the world, it is already part of everyday food culture. Whether it is a tomato-rich shakshuka, a bowl of miso soup, a vegetable-filled dosa, or toast topped with fresh produce, breakfast is a simple opportunity to bring more colour, flavour, and goodness into the day.