Tomato, Avocado & Black Bean Eggs
This Tomato, Avocado & Black Bean Eggs recipe is perfect for egg-lovers who want to pack in some veggies and fiber in the morning.
Tomato, Avocado & Black Bean Eggs
Servings: 2
Calories: 547kcal
Ingredients
- 2 tablespoons (30 mL) olive oil
- 1 large yellow onion , finely sliced
- 2 cloves garlic , minced
- 1 cup (240 g) canned peeled tomatoes
- 4 large eggs
- ¼ cup (45 g) canned black beans
- ¼ teaspoon (1.5 g) fine sea salt
- ¼ teaspoon (0.6 g) freshly ground black pepper
- 1 avocado , sliced
- ½ lemon , cut into wedges or sliced
- 2 tablespoons (8 g) sunflower seeds, toasted
- 4 tablespoons (15 g) chopped flat-leaf parsley
Instructions
- Heat 2 tablespoons olive oil in a large skillet over low heat. Add sliced onion and let sauté undisturbed for 5 minutes. Add the garlic, stir, and sauté for 1 minute more.
- Add the canned tomatoes and cook until the juices begin to thicken, about 5-7 minutes. Create 4 wells in the tomato mixture. Crack one egg into each well. Add black beans, season with salt and pepper. Cover the skillet with a lid and allow to simmer for 3-4 minutes. Remove from the heat.
- Top with avocado, and squeeze over some of the lemon wedges. Serve with the remaining wedges on the side for squeezing over top.
- Top with sunflower seeds and parsley. Transfer to two serving plates. Enjoy hot.
Notes
Tip: Tastes great served with toasted gluten-free bread.
Nutrition
Nutrition Facts
Tomato, Avocado & Black Bean Eggs
Amount Per Serving
Calories 547
Calories from Fat 387
% Daily Value*
Fat 43g66%
Saturated Fat 7g35%
Trans Fat 1g
Cholesterol 327mg109%
Sodium 686mg29%
Potassium 1143mg33%
Carbohydrates 29g10%
Fiber 12g48%
Sugar 7g8%
Protein 19g38%
Vitamin A 1451IU29%
Vitamin C 52mg63%
Calcium 151mg15%
Iron 5mg28%
* Percent Daily Values are based on a 2000 calorie diet.
This recipe was featured in Gluten Free & More Magazine. Get your subscription to the magazine and never miss an issue!
Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
Have you tried this recipe? Give it a star rating and let us know your thoughts in the Ratings & Reviews section below.
