BLACK BEAN & BARLEY CAKES WITH POACHED EGGS

Black bean & barley cakes with poached eggs image

Take in two of your 5-a-day in these savoury pan-fried cakes, topped with a perfectly poached egg. This delicious brunch dish is quick to make and provides fibre, folate, vitamin C and iron

Provided by Sara Buenfeld

Time 20m

Number Of Ingredients 12

Ingredients

2 x 400g cans black beans , drained well
15g porridge oats
2 tsp ground coriander
1 tsp cumin seeds
2 tsp thyme leaves
1 tsp vegetable bouillon powder
5 large eggs
2 spring onions , the white part finely chopped, the green thinly sliced
400g can barley , drained
2-3 tsp rapeseed oil
200g pack cherry tomatoes on the vine
4 tbsp sunflower seeds

Steps:

Tip the beans, oats, ground coriander, cumin seeds, thyme and vegetable bouillon powder into a bowl and blitz together with a hand blender to make a rough paste. Stir in 1 egg with the whites of the spring onion and barley. If you're following our Healthy Diet Plan, separate half the mix for another morning and chill.
Heat half the oil in your largest frying pan and fry the other half of the mixture in two big spoonfuls, gently pressed to make flat cakes. After 7 mins, carefully turn over to cook the other side for 4-5 mins.
Meanwhile, poach two eggs in a pan of boiling water for 3-4 mins, and gently fry half of the tomatoes on the vine in a little oil for a few mins to brown slightly. Slide the cakes onto plates and top with the tomatoes, eggs, a scattering of the spring onion greens and half the sun ower seeds. On another morning, repeat steps 2 and 3 with the remaining ingredients.
If you're not following the Healthy Diet Plan and you're serving four, follow steps 2 and 3 with all the ingredients instead of only half.

Nutrition Facts : Calories 343 calories, Fat 15 grams fat, SaturatedFat 3 grams saturated fat, Carbohydrate 26 grams carbohydrates, Sugar 3 grams sugar, Fiber 10 grams fiber, Protein 20 grams protein, Sodium 0.9 milligram of sodium