Soft Fried Eggs on Sauteed Black Beans

A simple, gluten-free, and protein packed bowl.

Photo @glutenfree_noms

When you want to keep it simple, high protein, and gluten-free, there is no better combination than eggs on beans. A clean duo that combines two high fiber protein sources that leave taste buds happy, while keeping the stomach full for hours. The black bean is the star of this dish, but it wouldn't be complete without the egg on top.

In this savory bowl, black beans are sauteed with a little vegetable stock, red chili powder, garlic powder, salt, pepper, and fresh onion. Plop a soft fried egg on top, and be prepared to smile. Read about the nutrition benefits of eggs in the article, Eggs.

Beans are the perfect gluten-free base for eggs. A beautiful legume that is versatile enough to soak up accompanying flavors, and absorbent enough to catch a runny yolk. The nutritional value of black beans is truly astounding.

One cup of organic black beans (365 Whole Foods brand) contains 14 grams of protein, 18 grams of fiber, 16 percent of the daily recommended amount of iron, along with phosphorus, potassium, vitamin B6, and calcium. They also contain antioxidants along with healthy gut and heart benefits. All of these nutrients with only 227 calories and 1 gram of fat make these little guys a nutritional superstar on the food pyramid.

Ingredients 

• 1 egg 

• ¼ cup vegetable broth or water 

• 1 cup black beans 

• ¼ medium red onion, diced 

• 1 - 2 tsp. red chile powder 

• 1 - 2 tsp. garlic powder 

• 1 - 2 tsp. salt 

• 1 - 2 tsp. pepper 

Recipe 

• Heat a fry pan on medium heat and add ½ of the chopped red onion

• When the onions are browned, add vegetable broth or water  

• Drain and rinse a can of black beans

• Add beans to the pan

• Simmer beans and broth or water together for 3 minutes

• Add in the spices

• Simmer for another 2 - 3 minutes 

• Put the beans in a bowl

• Heat the pan with a little oil or butter 

• Crack an egg and fry to taste, a runny yolk is recommended for this recipe

• Sprinkle fresh onion on top of the beans 

• Place the fried egg on the beans 

• Add salt, pepper, and red chili powder on top to taste 

Bon appetit! 

xx GFN