One pan Mexican eggs with black beans, avocado and red pepper salsa

This is a super easy dish with very little prep, but packs in the nutrition and flavour! It is spicy and smoky, with freshness coming from the salsa, and the creaminess of the avocado mellows the spice. It works really well as a brunch dish, but I could happily eat this as a quick and comforting lunch or dinner. Black beans are super high in protein and fibre, as well as numerous vitamins and minerals which contribute to energy production including Vitamin B1 and copper. Eggs are such nutrition powerhouses, containing a bit of almost every vitamin and mineral we need (Vitamin A, D, E, B2, B3, B5, Biotin, B12, Sulphur, Zinc, Selenium, Iodine and Chromium!). Do go for quality eggs as they contain higher concentrations of the good stuff.

Serves 2

Ingredients:

1 tbsp coconut oil

1 tsp cumin seeds

1 tsp smoked paprika

½ tsp chipotle chilli flakes

2 cloves garlic

2 x 400g tins tomatoes

1 x 400g tin black beans

4 eggs

1 avocado

Small handful of fresh coriander, chopped

For the salsa:

½ red pepper, finely chopped

½ red onion, finely chopped

100g tomatoes, chopped

1 lime, zest and juice

Method:

1. Heat the coconut oil in a wide based saucepan or saute pan that has a lid and add the cumin seeds. Fry for a couple of minutes until they’re really fragrant. Add the smoked paprika, chipotle chilli flakes and garlic and fry for another minute or so before adding the tins of tomatoes and black beans. Stir and simmer on a low heat for 10 minutes.

2. Make 4 small gaps in the sauce and crack an egg into each gap. Cover with a lid and simmer for 5-8 minutes depending on how runny you like your yolk!

3. Meanwhile make the salsa by combining the red pepper, red onion, tomatoes and lime zest and juice in a bowl.

4. Once the eggs are cooked, place the avocado on top and garnish with the chopped coriander. Serve with the salsa and your choice of bread for dipping!

Allergens:

Eggs

Notes:

You can vary the spices to suit what you already have or what you like, or add any beans hiding at the back of the cupboard! If you are vegan, leave out the eggs and add a bit of brown rice or wholewheat bread to up the protein levels and make it complete. Feta would be lovely sprinkled over this, or a dollop of yoghurt on the side of spicy tomatoey dishes always lends a balanced addition!