Black bean bowls with poached eggs and goat cheese
Create a nutritious and flavorful meal with this Black Bean Bowls with Poached Eggs and Goat Cheese recipe. Featuring a blend of aromatic spices like cumin, cinnamon, and chili powder, combined with wholesome black beans and sweet potatoes, this dish is perfect for a hearty breakfast or a satisfying dinner. Topped with perfectly poached eggs and creamy goat cheese, and enhanced with the fresh taste of coriander, this dish promises a delightful culinary experience. Easy to prepare and packed with protein and flavor, this recipe will become a staple in your meal rotation.
- 19 Apr 2024
- Cook time 20 min
- Prep time 5 min
- 4 Servings
- 14 Ingredients
Discover a delightful and nutritious meal with our Black Bean Bowls featuring poached eggs and goat cheese. This recipe combines the rich, earthy flavors of black beans and sweet potatoes with the creamy tang of goat cheese and perfectly poached eggs for a satisfying dish that’s perfect for any time of the day.
Ingredients:
Instructions:
- In a medium pot, heat 1 tablespoon of olive oil over medium heat.
- Add the minced garlic and sauté until fragrant (about 1 minute).
- Add the ground cumin, chili powder, and cinnamon to the pot. Stir well to combine and cook for another minute.
- Add the sweet potatoes, black beans, vegetable broth, and tomato paste to the pot. Stir to mix thoroughly.
- Bring the mixture to a boil, then reduce heat to low and let it simmer for 20-25 minutes, or until the sweet potatoes are tender and the mixture has thickened slightly.
- Season with a dash of salt to taste.
- Fill a large saucepan with water, add 2 tablespoons of vinegar, and bring to a gentle simmer over medium heat.
- Crack an egg into a small bowl or cup.
- Stir the simmering water gently to create a whirlpool effect, then carefully slide the egg into the center.
- Let the egg cook for 3-4 minutes, or until the whites are set but the yolk remains runny.
- Use a slotted spoon to remove the egg and transfer it to a plate lined with paper towels. Repeat with the remaining eggs.
- Evenly divide the black bean and sweet potato mixture among four bowls.
- Top each bowl with two poached eggs.
- Sprinkle the crumbled goat cheese over the eggs and beans.
- Garnish with freshly chopped coriander leaves.
- Serve the black bean bowls warm and enjoy!
Tips:
- Ensure that the beans are cooked until tender for the best texture and flavor.
- When making the poached eggs, use fresh eggs for better results, and add a small splash of vinegar to the boiling water to help the eggs hold their shape.
- Feel free to adjust the spices according to your taste preference. If you like it spicier, add a bit more chili powder or even a pinch of cayenne pepper.
- To make the poaching process easier, you can crack each egg into a small bowl before sliding it gently into the simmering water.
- Garnish the dish with fresh coriander leaves for an added burst of color and flavor.
Black Bean Bowls with poached eggs and goat cheese offer a harmonious blend of flavors and textures that will surely become a favorite in your culinary repertoire. The balance of the hearty beans, sweet potatoes, and creamy goat cheese with perfectly poached eggs makes for a fulfilling and nutritious meal that's both delicious and easy to prepare. Enjoy this delightful dish as a wholesome breakfast, brunch, or even a light dinner!
| Nutrition Facts | |
|---|---|
| Serving Size | 550 grams |
| Energy | |
| Calories 480kcal | 19% |
| Protein | |
| Protein 33g | 22% |
| Carbohydrates | |
| Carbohydrates 55g | 15% |
| Fiber 20g | 52% |
| Sugar 3.45g | 3% |
| Fat | |
| Fat 20g | 22% |
| Saturated 7g | 23% |
| Cholesterol 420mg | - |
| Vitamins | |
| Vitamin A 500ug | 56% |
| Choline 400mg | 74% |
| Vitamin B1 0.52mg | 43% |
| Vitamin B2 0.90mg | 69% |
| Vitamin B3 2.38mg | 15% |
| Vitamin B6 0.34mg | 20% |
| Vitamin B9 230ug | 59% |
| Vitamin B12 1.05ug | 44% |
| Vitamin C 10mg | 11% |
| Vitamin E 3.27mg | 22% |
| Vitamin K 10ug | 8% |
| Minerals | |
| Calcium, Ca 220mg | 17% |
| Copper, Cu 0.68mg | 0% |
| Iron, Fe 8mg | 76% |
| Magnesium, Mg 120mg | 30% |
| Phosphorus, P 560mg | 44% |
| Potassium, K 1180mg | 35% |
| Selenium, Se 36ug | 65% |
| Sodium, Na 990mg | 66% |
| Zinc, Zn 3.03mg | 28% |
| Water | |
| Water 430g | - |
| * 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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