Imported from Instagram

High-Fibre Masala Bean and Egg Bowls

Name: High-Fibre Masala Bean and Egg Bowls
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 3 servings
Cuisine: South Asian
Ingredients: 1 tsp olive oil; 1 tsp whole cumin seeds; 1 red onion (large, chopped); 2 tsp minced garlic; 1 tsp ground cumin; 0.5 tsp chilli powder (adjust to taste); 0.5 tsp ground turmeric; 2 tins reduced-sugar, reduced-salt baked beans (tin size not specified); 75 g baby spinach (chopped); 0.5 tsp garam masala; 2 tbsp fresh coriander (chopped); salt (to taste); water (a little, only if needed to loosen the beans); 3 medium eggs; sourdough bread (optional serving suggestion; the source mentions a side of toast or a slice but gives no amount as part of the recipe)

Recipe by Serena Patel | Food & Travel Content Creator @onserenasplate · Instagram

Imported by Blak Rabbit on SeeMeCook

A saucy, gently spiced breakfast bowl of baked beans, spinach and coriander topped with boiled eggs. This budget-friendly meal-prep recipe makes three portions and can be served alone or with toasted sourdough.

3 servings30 minSouth Asian

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Ingredients

1 tsp olive oil
1 tsp whole cumin seeds
1 red onion (large, chopped)
2 tsp minced garlic
1 tsp ground cumin
0.5 tsp chilli powder (adjust to taste)
0.5 tsp ground turmeric
2 tins reduced-sugar, reduced-salt baked beans (tin size not specified)
75 g baby spinach (chopped)
0.5 tsp garam masala
2 tbsp fresh coriander (chopped)
salt (to taste)
water (a little, only if needed to loosen the beans)
3 medium eggs
sourdough bread (optional serving suggestion; the source mentions a side of toast or a slice but gives no amount as part of the recipe)

Steps

1
Heat the olive oil in a pan over medium heat. Once hot, add the whole cumin seeds and let them sizzle for about 1 minute, until fragrant.
2
Add the chopped red onion and cook for a few minutes, until softened.
3
Add the minced garlic, ground cumin, chilli powder and ground turmeric. Cook for another minute.
4
Stir in the baked beans and heat through.
5
Mix in the chopped spinach, chopped coriander and garam masala. Season with salt, and add a little water if needed to loosen the mixture.
6
Boil the eggs to your preferred doneness; the author prefers them jammy. Peel and cut each egg in half.
7
Divide the masala beans evenly among three bowls and top each portion with two egg halves.
8
For meal prep, let the bowls cool completely. Cover with airtight lids and refrigerate for up to 4 days.
9
When ready to eat, microwave to reheat. Enjoy on its own or with toasted sourdough.

Notes

The source does not specify the tin size, an exact egg-boiling time, microwave reheating time, or how much water to add; adjust water only as needed. The author reports per-bowl macros of 345 calories, 20 g protein, 42 g carbohydrates, 8 g fat and 14 g fibre.