Cooking Time
15 Mins
Category
breakfast
Black Bean and Egg Breakfast Bowl
Why it helps
Black beans are a good source of plant protein, fibre, and iron, and pairing them with eggs adds complete protein and choline. The starch in black beans is digested slowly, which can contribute to steadier blood sugar levels rather than a spike and crash. This combination fits well into a balanced breakfast pattern that supports lasting fullness through the morning.
Ingredients
1 can (400g) black beans, drained and rinsed
1 tablespoon olive oil
1/2 small onion, diced
1 clove garlic, minced
1/2 teaspoon ground cumin
1/4 teaspoon chili powder
4 large eggs
1 small tomato, diced
1/4 cup fresh cilantro, chopped
1/4 avocado, sliced (optional)
Salt, to taste
Black pepper, to taste
Methods
Heat the olive oil in a pan over medium heat. Add the onion and cook for 3 to 4 minutes until softened.
Add the garlic, cumin, and chili powder, and cook for 30 seconds until fragrant.
Add the black beans and 2 tablespoons of water. Cook for 4 to 5 minutes, stirring occasionally and lightly mashing some of the beans, until warmed through.
Season with salt and pepper, then transfer to serving bowls.
In the same pan, cook the eggs to your preference (fried or scrambled).
Top the black beans with the eggs, diced tomato, and cilantro.
Add avocado slices, if using, before serving.