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!
- 19 Apr 2024
- Cook time 10 min
- Prep time 5 min
- 1 Servings
- 5 Ingredients
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:
Instructions:
- 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.
- 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.
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 Size | 260 grams |
| Energy | |
| Calories 270kcal | 11% |
| Protein | |
| Protein 20g | 14% |
| Carbohydrates | |
| Carbohydrates 24g | 7% |
| Fiber 9g | 25% |
| Sugar 0.60g | 1% |
| Fat | |
| Fat 10g | 12% |
| Saturated 3.31g | 11% |
| Cholesterol 410mg | - |
| Vitamins | |
| Vitamin A 250ug | 28% |
| Choline 370mg | 67% |
| Vitamin B1 0.28mg | 23% |
| Vitamin B2 0.62mg | 48% |
| Vitamin B3 0.92mg | 6% |
| Vitamin B6 0.18mg | 11% |
| Vitamin B9 180ug | 44% |
| Vitamin B12 1.02ug | 42% |
| Vitamin C 10mg | 11% |
| Vitamin E 2.31mg | 15% |
| Vitamin K 110ug | 93% |
| Minerals | |
| Calcium, Ca 110mg | 8% |
| Copper, Cu 0.27mg | 0% |
| Iron, Fe 4.38mg | 40% |
| Magnesium, Mg 80mg | 18% |
| Phosphorus, P 330mg | 27% |
| Potassium, K 640mg | 19% |
| Selenium, Se 33ug | 60% |
| Sodium, Na 910mg | 61% |
| Zinc, Zn 2.04mg | 19% |
| Water | |
| Water 200g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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