High-Protein Breakfast Beans with Microwave-Poached Eggs is surely going to be the favorite breakfast recipe. It contains black beans, cooked barley, eggs, pepper Jack cheese, avocado, red bell pepper, scallions, seasonings, and fresh cilantro. These simple ingredients combine to form a satisfying high-protein breakfast. High-Protein Breakfast Beans with Microwave-Poached Egg contains cheese, so it is not suitable for a dairy-free diet unless dairy-free cheese is used. This breakfast bowl is prepared in 25 minutes, perfect for preparing on a busy morning. Serve this breakfast with whole-grain toast, fresh fruit salad, Greek yogurt, and roasted vegetables. Store this breakfast mixture for some time, good for preparing in advance.
STATS:
- Calories: 590 kcal
- Time for prep: Ten minutes
- Serving Size: 1 bowl
- Cook Time: 15 minutes
- Cuisine: Mexican-Inspired
- Total Time: 25 minutes
- Course: Breakfast
- Diet: High-Protein
- Serving: 2 servings
- EQUIPMENT:
- Cutting board
- Medium skillet
- Fork
- Microwave-safe bowl
- Knife
- Small bowl
INGREDIENTS:
- 2 tsp. neutral oil
- ¼ cup red bell pepper
- 2 scallions
- ½ tsp. ground cumin
- ¾ cup black beans
- ½ cup cooked barley
- ½ cup chicken broth
- â…› tsp. salt
- â…› tsp. hot sauce
- 1 cup water
- 1 teaspoon distilled white vinegar
- 2 large eggs
- 2 tbsp. pepper Jack cheese
- ½ avocado
- 2 tbsp. cilantro
INGREDIENT NOTES:
BLACK BEANS:
- Utilize rinsed and drained canned black beans to form the hearty basis of the breakfast bowl. They cook easily and quickly and also provide vegan protein to keep this meal satisfying.
BARLEY:
- We have to use cooked barley to add a chewy texture and extra fiber to this breakfast. It also helps to make the bowl healthier and can be replaced with cooked quinoa, brown rice, or farro.
EGGS:
- Utilize fresh eggs to create the microwave-poached topping for this breakfast bowl. The eggs provide a quick protein source, and microwave-poaching helps to keep them soft and simple.
PEPPER JACK CHEESE:
- Utilize the shredded pepper Jack cheese to make this breakfast bowl. It provides a mild spicy taste and melts nicely into the warm bean mixture. You can substitute cheddar, Monterey Jack, or a dairy-free cheese alternative if needed.
AVOCADO:
- Add fresh avocado to provide the creamy texture and healthy fats which will stabilize the taste of this breakfast. It is best to add the avocado before serving to maintain its taste & texture.
CILANTRO AND HOT SAUCE:
- Add fresh cilantro and hot sauce to enhance the taste of this breakfast bowl. They provide a fresh and bright taste with a mild spice that balances the beans, eggs, and seasonings nicely.
INSTRUCTIONS:
- Warm the oil in a pan over moderate heat.
- Then add the red bell pepper & scallions and cook for 2 to 3 minutes till it gets soft.
- Put the cumin & cook for 30 seconds till aromatic.
- Add the black beans, broth, salt, barley, hot sauce, and simmer for five to seven minutes till it gets thick.
- Add the water and vinegar to the vessel and crack the eggs in water & microwave for 45 to 60 seconds.
- Now remove the eggs with care and put them on the bean mixture with a spoon.
- Add the scallions, green avocado slices, cilantro, and pepper jack cheese on top and serve.
SERVING SUGGESTIONS:
BREAKFAST PAIRINGS:
- Whole-Grain Toast
- English Muffin
- Whole-Wheat Bagel
- Breakfast Potatoes
FRESH FRUIT SIDES:
- Fresh Fruit Salad
- Mixed Berries
- Orange Slices
- Grapefruit Halves
PROTEIN-RICH SIDES:
- Greek Yogurt
- Cottage Cheese
- Turkey Sausage
- Chicken breakfast sausage
FRESH SALADS:
- Garden Salad
- Cucumber Salad
- Tomato Salad
- Avocado Salad
VEGETABLE SIDES:
- Roasted Vegetables
- Sautéed Spinach
- Grilled Asparagus
- Sweet Potato Hash
TOPPINGS:
- Salsa
- Pickled Jalapeños
- Extra Avocado
- Lime Wedges
BEVERAGES:
- Black Coffee
- Green Tea
- Herbal Tea
- Fresh Orange Juice
TIPS:
- Wash the beans properly to eliminate the additional sodium, and it also improves the taste.
- Make the barley in advance to save time.
- Include the cheese, then cook so it melts better and provides good texture.
STORAGE INFORMATION:
FRIDGE:
- Add the bean mixture, avocados, and pouched eggs in different containers and store for 3 days.
FREEZER:
- Add the beans and barley mixture in separate containers and freeze for two months. Don’t freeze the avocados and eggs.
FAQs:
How to make the dish gluten-free?
- Add the rice, quinoa, or any gluten-free grains for this purpose.
Could I add dried eggs to make this dish?
- Yes, add the cooked dried beans instead to make the dish, but we have to cook them carefully and then add them.
How to increase the protein in the dish?
- Add the eggs, beans, extra cheese, or Greek yogurt to the dish to increase the protein.
How to prepare the dairy-free dish?
- Add the vegan cheese or exclude the cheese to make it dairy-free.
NUTRITIONAL INFORMATION:
Calories: 590 kcal
Protein: 28 g
Total Carbs: 62 g
Servings: 2
Net Carbs: 43 g
Fiber: 19 g
Fat: 28 g
Iron: 5.2 g
Calcium: 210 g
Serving Size: 1 bowl
Vitamin A: 520 g
Sodium: 520 mg
Potassium: 980 mg
