Bean Bowls with Poached Eggs
1 serving of bean bowls with poached eggs contains 500 Calories. The macronutrient breakdown is 43% carbs, 31% fat, and 26% protein. This is a good source of protein (59% of your Daily Value), fiber (70% of your Daily Value), and potassium (25% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 5 minutes
- Cook Time
- 20 minutes
Ingredients
Directions
- Drain the black beans and add them to a medium saucepan. Add the cumin, cinnamon, minced garlic, chili powder, a hearty pinch of salt, and vegetable broth. Bring the mixture to a low simmer.
- Peel the sweet potato and dice it into 1-inch cubes. Add the sweet potato to the simmering beans, stir, and cover the pot. Cook for 8-10 minutes, or until the sweet potatoes are tender.
- Stir in the tomato paste and olive oil. Taste and adjust the seasoning with salt (you'll likely need another pinch or two) and spices. For additional heat, add a pinch of red pepper flakes. Cover and keep warm.
- Fill a large pot with water, add a splash of vinegar and a pinch of salt, and bring it to a low boil. To poach the eggs, crack each egg into a small ramekin one at a time, then gently slide it into the boiling water. It's best to poach no more than 2 eggs at a time. For medium-cooked yolks, simmer for 2-3 minutes. For firmer yolks, simmer for 4-5 minutes. Once cooked to your liking, remove the eggs with a slotted spoon and place them on a paper towel to drain.
- To serve, add a generous scoop of the bean and sweet potato mixture to each bowl. Top with two poached eggs, fresh cilantro, and a crumble of goat cheese.
Nutrition Facts
For 1 serving of bean bowls with poached eggs (547g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 500 | |
| Fats | 17g | 22% |
| Saturated fats | 6g | 30% |
| Trans fats | 0.1g | |
| Cholesterol | 379mg | 126% |
| Sodium | 1131mg | 49% |
| Carbs | 54g | 20% |
| Net carbs | 34g | |
| Fiber | 20g | 70% |
| Sugar | 3g | |
| Protein | 33g | |
| Calcium | 201mg | 20% |
| Iron | 8mg | 105% |
| Potassium | 1172mg | 25% |
| Vitamin D | 2μg | 14% |
| Vitamins and Minerals | ||
| Alpha carotene | 17μg | |
| Beta carotene | 2958μg | |
| Caffeine | 0mg | |
| Choline | 363mg | 66% |
| Copper | 1mg | 79% |
| Fluoride | 1μg | |
| Folate (B9) | 212μg | 53% |
| Lycopene | 1151μg | |
| Magnesium | 122mg | 29% |
| Manganese | 1mg | 38% |
| Niacin | 2mg | 13% |
| Pantothenic acid | 2mg | 48% |
| Phosphorus | 548mg | 78% |
| Retinol | 202μg | |
| Riboflavin (B2) | 1mg | 63% |
| Selenium | 35μg | 64% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 36% |
| Vitamin A IU | 5657IU | |
| Vitamin A | 451μg | 50% |
| Vitamin B12 | 1μg | 39% |
| Vitamin B6 | 0.4mg | 34% |
| Vitamin C | 10mg | 11% |
| Vitamin D IU | 84IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 2μg | |
| Vitamin E | 4mg | 25% |
| Vitamin K | 14μg | 11% |
| Zinc | 3mg | 28% |
| Sugars | ||
| Sugar | 3g | |
| Sucrose | 1g | |
| Glucose | 1g | |
| Fructose | 0.5g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 4g | |
| Fats | ||
| Saturated fats | 6g | 30% |
| Monounsaturated fats | 7g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.1g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.1g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 4g | |
| Cystine | 0.4g | |
| Glutamic acid | 5g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 3g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 2g | |
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Miso Eggplant with Green Beans http://blog.hellofresh.com.au/uncategorized-au/miso-eggplant-with-green-beans/
