SMOKY BEANS & BAKED EGGS

Smoky beans & baked eggs image

Pack in the nutrients with smoky beans and baked eggs. Great for a veggie family lunch or supper, serve with flatbreads or toast for extra sustenance

Provided by Cassie Best

Categories Lunch, Supper

Time 45m

Yield Serves 3 (or 2 adults and 2 children)

Number Of Ingredients 10

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Ingredients

2 tbsp oil
1 onion , chopped
1 red pepper , sliced
3 garlic cloves , crushed
2 tsp smoked paprika
1 tbsp ketchup
400g can chopped tomatoes
2 x 400g cans black or pinto beans , drained
4-6 eggs , depending on how hungry you are (adults may want 2 eggs each)
handful of coriander , leaves picked

Steps:

Heat the oil in a wide, shallow pan and cook the onion for 8-10 mins until softened. Add the pepper and cook for another 5 mins, stirring regularly, until softened. Stir in the garlic, paprika and ketchup, then tip in the tomatoes, cover and leave to simmer gently for 10 mins. Remove the lid and cook for a few more minutes to thicken, then add the beans. Can be cooled and frozen in portions at this stage.
Use a spoon to make 4-6 spaces in the mixture for the eggs - you should be able to see some of the bottom of the pan. Crack the eggs one by one into a cup or bowl and gently drop one into each hole. Cover the pan and reduce the heat to low. Cook for 3-5 mins until the egg whites are cooked through but the yolks are still runny. Scatter over the coriander to serve.

Nutrition Facts : Calories 390 calories, Fat 16 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 30 grams carbohydrates, Sugar 12 grams sugar, Fiber 16 grams fiber, Protein 24 grams protein, Sodium 1.2 milligram of sodium