A super healthy, cheap, easy and tasty way to start the day, packing in plenty of protein and several helpings of veg before you even leave the house!
- 1 tbsp olive or coconut oil
- 1 red onion, finely sliced
- 100 g (1/2 cup) finely sliced bell peppers (frozen works really well here)
- 1/2 tsp chipotle chilli flakes (or 1 tsp smoked paprika)
- 1/2 bunch fresh coriander (cilantro) or parsley, roughly chopped (keep the stalks and chop them finely)
- 2 tomatoes, chopped
- 1 tbsp tomato puree
- 400 g (14 oz) tin black beans
- 2 garlic cloves, finely chopped
- 400 g (14 oz) tin chopped tomatoes
- 400 ml (3/4 cup) vegetable stock (or 1 cup pumpkin puree)
- juice of 1/2 lime or lemon
- 4 eggs
- 2 wholemeal pitta breads, toasted and torn, to serve (optional)
- sliced avocado and/or sour cream, to serve (optional)
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Heat the oil in a large frying pan with a lid and fry the onion and peppers until softened (about 5 mins). Throw in the chilli flakes, herb stalks, tomatoes, tomato puree, black beans and garlic cloves and fry for another 1-2 mins, then stir through the chopped tomatoes, stock or pumpkin and lime juice. Mix well and simmer for 5 mins, until thickened slightly. (At this point I like to allow the mix to cool and I refrigerate overnight to make breakfast easier, then I heat it up again the next morning, but keep going if you are doing it all in one go).
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Use a wooden spoon or spatula to make four indentations in the sauce and crack an egg into each "hole". Cover the frying pan with the lid and simmer on a low heat for 4-7 mins, until the egg whites are set and the yolks are runny or cooked, depending on your personal preference. Take off the heat and sprinkle over the chopped coriander or parsley leaves, season, then serve topped with the sliced avocado and/or with the toasted torn pitta breads, if using.