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–+ servings
A pan of baked eggs topped with sliced avocado.
Robyn Jones

Baked Eggs with Black Beans and Avocado

This simple budget-friendly recipe is a great thing to whip up for lunch, or for dinner. Serve with corn chips or cooked rice for hungry mouths.
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Prep Time 2 minutes
Cook Time 20 minutes
Total Time 22 minutes
Servings: 4 people
Course: dinner, lunch
Cuisine: international
Calories: 239
Ingredients Equipment Method Nutrition

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

Equipment

  • 1 heavy based saucepan with lid

Method
 

  1. Heat oil in large heavy bottomed frying pan – around 26cm in diameter - and cook the garlic and chilli flakes for 1 minute, until fragrant.
  2. Add the ground cumin, ground coriander and smoked paprika and fry for 30 seconds.
  3. 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.
  4. 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: 239kcalCarbohydrates: 31gProtein: 16gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.02gCholesterol: 164mgSodium: 214mgPotassium: 653mgFiber: 11gSugar: 3gVitamin A: 502IUVitamin C: 15mgCalcium: 101mgIron: 4mg

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