VEG-PACKED EGG MUFFINS WITH BEAN SALAD

Veg-packed egg muffins with bean salad image

Enjoy these veg-filled egg muffins with a bean salad for a healthy lunch. Eggs are nutritional powerhouses, and the dish delivers four of your 5-a-day

Provided by Sara Buenfeld

Categories Lunch

Time 45m

Yield Serves 4 (2 people over 2 days)

Number Of Ingredients 15

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Ingredients

2 tsp olive or rapeseed oil, plus extra for brushing
320g chestnut mushrooms, halved and thinly sliced
2 garlic cloves, finely grated
2 tbsp thyme leaves
320g baby spinach
grating of nutmeg
6 large eggs
15g anchovies, finely chopped
2 x 400g cans black-eyed beans, drained
200g can sweetcorn
1 red onion, finely chopped
8 Kalamata olives, sliced
10g flat-leaf parsley or half parsley, half basil, chopped
1 tbsp olive oil
1 tbsp balsamic vinegar

Steps:

Heat the oven to 200C/180C fan/gas 6. If you don't have a non-stick muffin tray, line the 12 holes with lightly oiled muffin cases that have been smoothed out.
Heat a large non-stick pan and fry the mushrooms over a medium heat, covered, for 8 mins until they're smaller in size, then remove the lid. Add the garlic and thyme and cook for a few minutes. Tip into a large bowl. Add the spinach to the pan, cover and cook for 5 mins until wilted, then squeeze out the water and put in the bowl with the mushrooms.
Add a good grating of nutmeg and break in the eggs. Whisk to combine, add the anchovies and whisk again. Divide the mixture between the muffin cases, then bake for 12-15 mins until set. Peel off the cases while warm.
Meanwhile, tip the beans, corn, onion, olives and parsley into a bowl, then toss with the oil and balsamic vinegar. Serve three muffins per person, warm or cold with the salad. Will keep chilled for up to three days.

Nutrition Facts : Calories 416 calories, Fat 17 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 31 grams carbohydrates, Sugar 7 grams sugar, Fiber 12 grams fiber, Protein 30 grams protein, Sodium 1.3 milligram of sodium