Poached eggs with spinach and black beans

Enjoy a nutritious and delicious breakfast with this recipe for poached eggs with spinach and black beans. Featuring perfectly poached eggs, vibrant spinach, and hearty black beans, this dish is both flavorful and wholesome. Simple ingredients like vinegar and a pinch of salt bring out the best in this protein-packed meal. Ideal for a quick, healthy start to your day!

  • 20 Jan 2025
  • Cook time 10 min
  • Prep time 5 min
  • 1 Servings
  • 5 Ingredients

Poached eggs with spinach and black beans

Poached Eggs with Spinach and Black Beans is a nutritious and delicious dish perfect for breakfast or brunch. This recipe combines protein-rich eggs, iron-packed spinach, and fiber-filled black beans for a balanced, flavorful meal that is quick and easy to prepare.

Ingredients:

1 tsp vinegar
5g
2 eggs
100g
3/4 cup spinach
22g
1/2 cup black beans
130g
1/4 tsp salt
1.50g

Instructions:

1. Prepare the Poaching Water: Fill a medium-sized pot with water and bring it to a gentle simmer. Add 1 tsp of vinegar to the water to help set the egg whites.
2. Poach the Eggs:
- Crack each egg into a small bowl or cup, one at a time.
- Create a gentle whirlpool in the simmering water by stirring it with a spoon.
- Carefully lower each egg into the center of the whirlpool. This helps the egg whites wrap around the yolk, forming a neat oval shape.
- Poach the eggs for about 3-4 minutes, or until the whites are fully set but the yolks remain soft and runny.
- Using a slotted spoon, gently lift the poached eggs out of the water and place them on a paper towel to drain.
3. Wilt the Spinach: While the eggs are poaching, heat a non-stick skillet over medium heat. Add the spinach and cook, stirring occasionally, until wilted. This should take about 1-2 minutes. Remove from heat and set aside.
4. Warm the Black Beans: In a small saucepan, heat the black beans over medium heat until warmed through, stirring occasionally. This should take about 3-4 minutes. Add the salt and stir to combine.
5. Assemble the Dish:
- Divide the wilted spinach between two serving plates.
- Spoon the warmed black beans over the spinach.
- Carefully place a poached egg on top of the black beans on each plate.
6. Serve Immediately: Serve the poached eggs with spinach and black beans immediately, garnished with a pinch of extra salt and pepper, if desired.

Tips:

- Use fresh eggs for poaching, as they hold their shape better and result in a more elegant presentation.

- Add a splash of vinegar to the poaching water to help the egg whites set more quickly.

- Use a slotted spoon to gently place and remove the eggs from the poaching water to avoid breaking the yolks.

- To save time, you can use canned black beans. Just make sure to rinse them thoroughly to remove excess sodium.

- Wilt the spinach separately before adding it to the plate; this ensures it is cooked evenly and retains its bright green color.

Enjoy your perfectly poached eggs served over a bed of wilted spinach and black beans. This healthy and satisfying dish is sure to become a staple in your meal routine.

Nutrition Facts
Serving Size260 grams
Energy
Calories 270kcal13%
Protein
Protein 20g14%
Carbohydrates
Carbohydrates 24g7%
Fiber 9g25%
Sugar 0.60g1%
Fat
Fat 10g12%
Saturated 3.31g11%
Cholesterol 410mg-
Vitamins
Vitamin A 250ug28%
Choline 370mg67%
Vitamin B1 0.28mg23%
Vitamin B2 0.62mg48%
Vitamin B3 0.92mg6%
Vitamin B6 0.18mg11%
Vitamin B9 180ug44%
Vitamin B12 1.02ug42%
Vitamin C 10mg11%
Vitamin E 2.31mg15%
Vitamin K 110ug93%
Minerals
Calcium, Ca 110mg8%
Copper, Cu 0.27mg30%
Iron, Fe 4.38mg40%
Magnesium, Mg 80mg18%
Phosphorus, P 330mg27%
Potassium, K 640mg19%
Selenium, Se 33ug60%
Sodium, Na 910mg61%
Zinc, Zn 2.04mg19%
Water
Water 200g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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