A delicious start to a day includes eating beans. Plant-based, naturally nutritious, and oodles of filling fibre—you’ll be satisfied all morning with this Mexican breakfast.
DIY cooked beans
Making your own beans from scratch is a healthy alternative and not that complicated.
- Soak overnight.
- Place in large saucepan with aromatics such as bay leaf, onion, garlic, and cumin.
- Cover with water at least 1 in (2.5 cm) above beans.
- Bring to a boil, cover, and simmer for 1 to 1 1/2 hours, or until as tender as you like. Drain.
- Season with salt after cooking.
1 Tbsp (15 mL) coconut or extra-virgin olive oil
1/2 red onion, thinly sliced
1/2 red bell pepper, seeded and cut into julienne strips
19 oz (540 mL) can black beans, rinsed and drained
3 Tbsp (45 mL) sliced canned jalapeno peppers
1/4 tsp (1 mL) ground cumin
1/4 tsp (1 mL) sea salt
Generous pinch of cayenne, plus extra
4 organic eggs
4 large leafy lettuce leaves
1 avocado, pitted and sliced
1 Ataulfo mango, peeled, pitted, and sliced
1 lime, cut into wedges
Several cilantro sprigs
In large saucepan, warm oil over medium heat. Add onion and red pepper; sauté until soft and clear and red pepper is still crisp, about 2 minutes.
Add beans, jalapeno, and seasonings and gently fold together until warmed. Add more seasonings to taste, if you wish. Remove from the heat and set aside.
In large nonstick frying pan, gently fry eggs until set but yolk is still runny.
To serve, arrange a lettuce leaf on each of 4 serving plates. Top each with a scoop of black bean mixture and slices of avocado, and mango. Nestle fried egg on top and dust with a little cayenne, if you wish.
Serve with a lime wedge and cilantro sprigs.
Each serving contains: 335 calories; 15 g protein; 16 g total fat (3 g sat. fat, 0 g trans fat); 36 g total carbohydrates (9 g sugars, 11 g fibre); 318 mg sodium