Smoky Beans and Baked Eggs: A Flavorful and Protein-Packed Breakfast



Introduction

Kickstart your day with a hearty and flavorful breakfast featuring smoky beans and baked eggs. This dish is not only easy to prepare but also packed with protein and nutrients, making it an excellent choice for a nutritious and satisfying start to your day.

Ingredients:

* 1 can (15 ounces) black beans, rinsed and drained
* 1/2 cup chopped onion
* 1/2 cup chopped green bell pepper
* 1/2 cup chopped red bell pepper
* 2 cloves garlic, minced
* 1 teaspoon smoked paprika
* 1/2 teaspoon ground cumin
* 1/4 teaspoon salt
* 1/4 teaspoon black pepper
* 4 large eggs
* 4 slices whole-wheat bread (optional)

Instructions:

1. Heat a large skillet over medium heat. Add the beans, onion, green bell pepper, red bell pepper, garlic, smoked paprika, cumin, salt, and black pepper.
2. Cook for 5-7 minutes, or until the vegetables have softened.
3. Crack the eggs into the skillet and use a spatula to gently separate the whites from the yolks.
4. Bake in a preheated 375°F (190°C) oven for 10-12 minutes, or until the eggs are set to your desired doneness.
5. If desired, serve with slices of whole-wheat bread for a complete meal.

Variations:

* For a vegetarian version, substitute tofu for the eggs.
* Add other vegetables to the skillet, such as chopped spinach, mushrooms, or zucchini.
* Top with shredded cheese, salsa, or sour cream for extra flavor.

Nutritional Benefits:

* Protein: The beans and eggs are excellent sources of protein, which is essential for building and repairing tissues and muscles.
* Fiber: The beans are a good source of fiber, which promotes satiety, helps regulate blood sugar levels, and supports digestive health.
* Vitamins and Minerals: Both beans and eggs are packed with vitamins and minerals, including iron, zinc, and vitamins A, C, and D.

Conclusion:

Smoky beans and baked eggs are a delicious and nutritious breakfast option that is easy to prepare and can be customized to your liking. With its smoky flavor and protein-packed ingredients, this dish will keep you feeling full and satisfied throughout the morning. Whether you're looking for a quick and convenient breakfast or a wholesome meal to start your day, give smoky beans and baked eggs a try.