These simple baked eggs are a one pan dish that is on the table in less than 25 minutes. Eggs are cooked with black beans (or use kidney beans) in a rich tomato sauce and then topped with creamy avocado. They make a delicious quick lunch or dinner, and my son loves them served with corn chips - they seem to override any suspicion over the beans.
If you aren't dairy-free, a sprinkling of feta over the top is delicious, and for the spice lover, a few slices of finely chopped red chilli or a pinch of chilli flakes make a delicious addition too.
IMPORTANT - PLEASE ALWAYS CHECK YOUR INGREDIENT PACKETS TO ENSURE THEY ARE GLUTEN-FREE
Ingredients
- ½ tablespoon olive oil
- 2 cloves garlic minced
- pinch chilli flakes
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon smoked paprika
- 1 can tin chopped tomatoes
- 120 ml water
- 400g tin black beans
- 4 eggs size large
To Serve
- 1 lime juiced
- fresh coriander
- gluten-free corn chips
Method
- Heat oil in large heavy bottomed frying pan – around 26cm in diameter - and cook the garlic and chilli flakes for 1 minute, until fragrant.
- Add the ground cumin, ground coriander and smoked paprika and fry for 30 seconds.
- Tip in the tomatoes and rinse the tin out with ½ c / 120ml water, then add the beans, season with salt, and reduce simmer gently for 5-8 minutes, until thickened slightly.
- When the sauce has thickened, make 4 gaps in it and crack an egg in to each gap. Sprinkle each egg with a little salt then place the lid on the pan and cook for 8-10 minutes, until the whites have set and the yolks are runny. Top with sliced avocado and serve straight away with gluten-free bread or gluten-free corn chips.
Nutrition
Calories 239kcal | Carbohydrates 31g | Protein 16g | Fat 7g | Saturated Fat 2g | Polyunsaturated Fat 1g | Monounsaturated Fat 3g | Trans Fat 0.02g | Cholesterol 164mg | Sodium 214mg | Potassium 653mg | Fiber 11g | Sugar 3g | Vitamin A 502IU | Vitamin C 15mg | Calcium 101mg | Iron 4mg
Private Notes
IMPORTANT - PLEASE ALWAYS CHECK YOUR INGREDIENT PACKETS TO ENSURE THEY ARE GLUTEN-FREE
Ingredients
- ½ tablespoon olive oil
- 2 cloves garlic minced
- pinch chilli flakes
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- ½ teaspoon smoked paprika
- 400 g tin chopped tomatoes
- ½ c water
- 400g tin black beans
- 4 eggs size large
To Serve
- 1 lime juiced
- fresh coriander
- gluten-free corn chips
Method
- Heat oil in large heavy bottomed frying pan – around 26cm in diameter - and cook the garlic and chilli flakes for 1 minute, until fragrant.
- Add the ground cumin, ground coriander and smoked paprika and fry for 30 seconds.
- Tip in the tomatoes and rinse the tin out with ½ c / 120ml water, then add the beans, season with salt, and reduce simmer gently for 5-8 minutes, until thickened slightly.
- When the sauce has thickened, make 4 gaps in it and crack an egg in to each gap. Sprinkle each egg with a little salt then place the lid on the pan and cook for 8-10 minutes, until the whites have set and the yolks are runny. Top with sliced avocado and serve straight away with gluten-free corn chips for a fun lunch the kids enjoy.
Nutrition
Calories 239kcal | Carbohydrates 31g | Protein 16g | Fat 7g | Saturated Fat 2g | Polyunsaturated Fat 1g | Monounsaturated Fat 3g | Trans Fat 0.02g | Cholesterol 164mg | Sodium 214mg | Potassium 653mg | Fiber 11g | Sugar 3g | Vitamin A 502IU | Vitamin C 15mg | Calcium 101mg | Iron 4mg
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