Poached Eggs with Smoky Baked Beans
Beans are a great source of fibre and protein and along with the eggs, give you a brilliant protein boost. As well as being rich in protein, eggs are also a good source of B vitamins and vitamin D. This is a very filling start to the day. It also makes a great lunch or a light evening meal. You can make the beans the night before – and they keep in the fridge for a few days so you can get a few breakfasts out of it.
Ingredients
- 1 large carrot (grated)
- 1 small onion (chopped finely)
- 4 rashers of smoked, streaky bacon
- 400g tin of flageolet beans, haricot beans, or butterbeans (drained)
- 1 level teaspoon of smoked paprika
- 2 tablespoons of honey
- 1 tablespoon of tomato puree
- 1 teaspoon of nutritional yeast (I use Marigold)
- Allow 2 small free-range eggs per portion
- Half teaspoon of cider vinegar or white wine vinegar
Method
- Cut the streaky bacon into lardons or thin strips. Fry in hot oil in a non-stick pan, add the onions, and cook for two minutes then add the grated carrot.
- To the pan now add smoked paprika, nutritional yeast and tomato puree. Then add a half cup of cold water. Allow this to come to the boil. Now add the drained beans and simmer or bake for 10 minutes. (This bean mix can be made in advance as the flavour improves over time.)
- To poach the eggs; In a saucepan half filled with boiling water, add the vinegar. With a long-handled metal spoon swirl the water in a clockwise direction and crack the eggs one by one into the swirling water. Allow to cook for 2 minutes for a soft egg, or 4 minutes if you prefer harder. (Tip, open the eggshell as near to the top of the water as possible. If you drop from a height the water can splash up.)
- Serve the bean mix in a bowl topped with the eggs.
Nutrition
Calories 338kcal
Fat 14g
Saturates 4.6g
Carbohydrates 28g
Sugars 15g
Fibre 6.7g
Protein 21g
Salt 0g
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All recipes are created by Frances Buckley MSc.
Licenced food safety trainer. MSc in Applied Culinary Nutrition.
Currently Technical Food Advisor at Coeliac Society of Ireland.
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