Description
A hearty and nutritious eggs and beans breakfast that’s packed with protein, fiber, and bold flavors. This dish is easy to prepare, highly customizable, and perfect for a quick, filling morning meal. Whether you prefer it spicy, Mediterranean-style, or classic British-inspired, this recipe is a must-try!
Ingredients
Main Ingredients:
- 2 large eggs (poached, scrambled, or fried)
- 1 cup cooked beans (black beans, kidney beans, or cannellini beans)
- ½ cup diced tomatoes (fresh or canned)
- ½ small red onion, finely chopped
- 2 cloves garlic, minced
- 1 tablespoon olive oil
Spices & Seasonings:
- ½ teaspoon smoked paprika (adds a smoky flavor)
- ¼ teaspoon cumin (enhances warmth and depth)
- Salt & black pepper, to taste
- ½ teaspoon chili flakes (optional, for extra heat)
Garnishes & Extras:
- Fresh cilantro or parsley, for garnish
- Crumbled feta cheese (optional)
- Sliced avocado or lime wedges for serving
📌 Pro Tip: If using canned beans, rinse and drain them to remove excess sodium.
Instructions
Step 1: Sauté the Aromatics
- Heat 1 tablespoon of olive oil in a skillet over medium heat.
- Add chopped onions and garlic, sauté for 2-3 minutes until softened and fragrant.
📌 Pro Tip: Stir often to prevent garlic from burning—it should be golden, not brown.
Step 2: Add Tomatoes and Spices
- Stir in diced tomatoes, smoked paprika, cumin, salt, and black pepper.
- Cook for 5 minutes, stirring occasionally, until the tomatoes break down into a rich sauce.
Step 3: Add the Beans
- Mix in the cooked beans and reduce the heat to low.
- Simmer for 5-7 minutes, allowing the flavors to blend.
📌 Block Quote:
“Letting the beans simmer in the spices enhances their depth of flavor, making every bite irresistibly good.“
Step 4: Cook the Eggs
Choose your preferred method:
- Poached: Make small wells in the beans and crack the eggs directly into the skillet. Cover and cook for 3-5 minutes.
- Fried: Cook eggs separately in another pan, then place them over the beans.
- Scrambled: Beat the eggs, then stir them into the beans, cooking until fluffy.
Step 5: Garnish & Serve
- Sprinkle fresh cilantro or parsley.
- Add crumbled feta cheese or sliced avocado.
- Serve with warm toast, tortillas, or a side of fresh fruit.
📌 Pro Tip: For extra flavor, drizzle with hot sauce or a squeeze of lime juice.
Notes
- Beans Choice: Black beans, kidney beans, and cannellini beans all work well.
- Make It Vegan: Skip the eggs and replace them with a tofu scramble.
- Extra Protein Boost: Add grilled chicken or turkey sausage.
- Storage: The bean mixture can be stored in the fridge for up to 3 days and reheated when needed.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
Nutrition
- Calories: 375 kcal
- Sodium: 280mg
- Fat: 15g
- Carbohydrates: 45g
- Fiber: 12g
- Protein: 22g