This Breakfast Black Bean & Poached Egg Bowl is a fantastic way to start your day, packed with protein and vibrant flavors. It’s a hearty and healthy bean bowl that’s simple to prepare, even for busy mornings. You’ll love how satisfying and delicious this breakfast option is.
Key Ingredients & Substitutions
- Black Beans: Canned black beans work perfectly; just rinse well. You can also use cooked pinto beans.
- Eggs: Fresh eggs are best for poaching.
- Avocado: Essential for creamy texture. If unavailable, try a dollop of plain Greek yogurt.
- Salsa: Use your favorite mild or medium salsa. For a milder flavor, use diced tomatoes.
- Lime Juice: Freshly squeezed is ideal. Lemon juice is a good alternative.
Ingredients
Main Ingredients:
- 1 can (15 ounces) black beans, rinsed and drained
- 2 large eggs
- 1/2 ripe avocado, diced
- 1/4 cup salsa
Optional Toppings:
- 2 tablespoons chopped fresh cilantro
- 1 tablespoon pickled jalapeños, sliced
- A pinch of red pepper flakes
Seasoning:
- 1/2 teaspoon ground cumin
- 1/4 teaspoon garlic powder
- Salt and black pepper to taste
- Lime wedges, for serving
How Much Time Will You Need?
- Total Time: 20 minutes
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Servings: 1
- Calories per serving: Approximately 350-400 (depending on salsa and avocado size)
- Tools Needed: Small saucepan, small bowl, slotted spoon.
Step-by-Step Instructions
1. Prepare Your Black Beans
Rinse your black beans thoroughly under cold water. Transfer them to a small saucepan and add the cumin, garlic powder, salt, and pepper. Heat over medium-low heat for 5-7 minutes, stirring occasionally, until warmed through.
2. Poach Your Eggs
Fill a small saucepan with about 3 inches of water and bring it to a gentle simmer. Carefully crack each egg into a small bowl first, then gently slide it into the simmering water. Cook for 3-4 minutes for a runny yolk, or longer for a firmer yolk.
3. Assemble Your Bowl
While the eggs are cooking, spoon the warmed black beans into your serving bowl. Top the beans with the diced avocado and salsa.
4. Finish with Poached Eggs and Toppings
Using a slotted spoon, carefully remove the poached eggs from the water and place them on top of your bowl. Garnish with fresh cilantro, pickled jalapeños, and red pepper flakes if desired. Serve immediately with a lime wedge. This hearty and healthy bean bowl is now ready to enjoy.
Variation Ideas
- Add Grains: Include a base of cooked quinoa or brown rice for extra heartiness.
- Different Veggies: Sautéed bell peppers, onions, or corn can be mixed in with the black beans.
- Spicy Kick: Drizzle with a dash of your favorite hot sauce.
- Cheese Please: A sprinkle of shredded cheddar or Monterey Jack cheese can be added.
Storage Instructions
This healthy bean bowl is best enjoyed fresh. If you have leftover components, store the black beans and salsa separately in airtight containers in the refrigerator for up to 3 days. Poached eggs do not store well and should be eaten immediately.
Frequently Asked Questions (FAQ)
Q: Can I use dried black beans?
A: Yes, but you will need to cook them from scratch, which takes longer. Make sure they are fully cooked and seasoned.
Q: How do I make sure my poached eggs turn out perfectly?
A: Use fresh eggs. A splash of vinegar in the poaching water can also help the egg white set more quickly.
Q: Can I prepare any part of this breakfast ahead of time?
A: You can warm the black beans and dice the avocado and cilantro ahead of time. However, poaching the eggs and assembling the bowl fresh is recommended.
Q: Is this recipe good for meal prep?
A: You can prep the seasoned black beans and chopped toppings. Just cook the eggs and assemble right before eating to maintain freshness and texture.
Q: What if I don’t like cilantro?
A: You can simply omit the cilantro or substitute it with fresh parsley.
Q: Can I make this vegan?
A: Absolutely! Just omit the poached eggs and add extra avocado or a plant-based protein source like tempeh or tofu scramble.