Black bean omelet with tomato and coriander
Discover a delightful Black Bean Omelet with Tomato and Coriander recipe, featuring savory black beans, fresh tomatoes, and aromatic coriander, all wrapped in a fluffy egg. Perfect for a nutritious and flavorful breakfast or brunch!
- 28 May 2024
- Cook time 15 min
- Prep time 5 min
- 1 Servings
- 6 Ingredients
This Black Bean Omelet with Tomato and Coriander is a delicious and nutritious way to start your day. Combining the hearty flavors of black beans and the refreshing taste of tomatoes and coriander, this dish is high in protein and packed with essential nutrients. Whether you're looking for a quick breakfast or a satisfying brunch, this recipe is sure to be a crowd-pleaser.
Ingredients:
Instructions:
- Finely chop the onion.
- Dice the tomato.
- Wash and chop the coriander leaves.
- In a non-stick skillet, heat ½ tablespoon of olive oil over medium heat.
- Add the finely chopped onions to the hot oil.
- Sauté for 2-3 minutes until the onions become translucent.
- Crack the egg into a bowl and whisk it well.
- Season with a pinch of salt and pepper.
- Pour the whisked egg into the skillet over the onions.
- Let it settle for a few seconds.
- Evenly sprinkle the black beans and diced tomato over the egg mixture.
- Cook for about 2-3 minutes until the egg starts to set around the edges.
- Gently lift the edges of the omelet with a spatula to let the uncooked egg flow underneath.
- Continue to cook for another 1-2 minutes until the omelet is mostly cooked through.
- Sprinkle the chopped coriander leaves over the top of the omelet.
- Carefully fold the omelet in half.
- Slide it onto a plate.
- Serve immediately, perhaps with a side of toast or a fresh salad.
Tips:
- Ensure your pan is well-heated before adding the egg mixture to prevent sticking and achieve a perfect texture.
- Feel free to add other vegetables such as bell peppers, spinach, or mushrooms for added flavor and nutrients.
- Use fresh coriander leaves to enhance the taste and aroma of the dish.
- If you like a bit of spice, consider adding a pinch of chili flakes or a dash of hot sauce.
- Serve immediately after cooking to enjoy the omelet at its best texture and temperature.
Your Black Bean Omelet with Tomato and Coriander is ready to serve! This flavor-packed, protein-rich omelet is both satisfying and nutritious. Enjoy it on its own or paired with a side of whole-wheat toast or fresh fruit for a balanced meal. Perfect for busy mornings or a leisurely brunch, this omelet is sure to become a favorite in your recipe collection.
| Nutrition Facts | |
|---|---|
| Serving Size | 220 grams |
| Energy | |
| Calories 170kcal | 7% |
| Protein | |
| Protein 13g | 9% |
| Carbohydrates | |
| Carbohydrates 18g | 5% |
| Fiber 7g | 18% |
| Sugar 2.53g | 3% |
| Fat | |
| Fat 13g | 15% |
| Saturated 2.82g | 9% |
| Cholesterol 230mg | - |
| Vitamins | |
| Vitamin A 130ug | 14% |
| Choline 210mg | 39% |
| Vitamin B1 0.19mg | 16% |
| Vitamin B2 0.35mg | 27% |
| Vitamin B3 0.92mg | 6% |
| Vitamin B6 0.15mg | 9% |
| Vitamin B9 100ug | 26% |
| Vitamin B12 0.57ug | 24% |
| Vitamin C 12mg | 13% |
| Vitamin E 1.48mg | 10% |
| Vitamin K 10ug | 8% |
| Minerals | |
| Calcium, Ca 63mg | 5% |
| Copper, Cu 0.21mg | 0% |
| Iron, Fe 2.78mg | 25% |
| Magnesium, Mg 44mg | 11% |
| Phosphorus, P 210mg | 17% |
| Potassium, K 510mg | 15% |
| Selenium, Se 18ug | 34% |
| Sodium, Na 190mg | 13% |
| Zinc, Zn 1.29mg | 12% |
| Water | |
| Water 180g | - |
| * 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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