as much as i love pancakes and waffles, i’m less of a fan of the way they leave me hungry about 20 minutes after eating them. i’ve tried various recipes that tout their protein or fiber content, promising to fill me up. inevitably though, i find myself wishing i’d eaten something a bit more substantial, a bit less sugary…
…something like a veggie and egg healthy breakfast bowl! i’ve been into making myself savory breakfasts for lunch lately (breakfast is usually a green smoothie). breakfast for lunch has basically become my go-to on days when i don’t have delicious leftovers waiting for me (aka tomorrow, since dinner tonight was a few bites of a coconut cod/kale situation that i couldn’t even finish. avocado toast to the rescue!).
if i know that i’m not going to have a lot of leftovers to make lunch quick and delicious for the next day or two, i will often make a larger batch of the spiced black beans and the sautéed mushrooms and kale, and then just scramble up some eggs fresh each day.
other times, if i know i’m going to have leftovers of something soon, i will just make enough of everything in this veggie and egg healthy breakfast bowl for one serving, refrigerating the rest of the can of black beans for some other purpose later.
i mention all of this not because i think you are sooooo interested in the minute details of my lunch habits, but rather to indicate that this recipe(ish) is flexible and you can do what you need to to make it work for you.
if you have several people who all eat the same thing for breakfast at the same time (!), then you can just make and serve this as written below (it serves 4). but, if that *doesn’t* describe you, then hopefully i’ve demonstrated that there are plenty of ways to make this veggie and egg healthy breakfast bowl work for you. and you can always have a pancake for breakfast dessert (that’s a thing, right? breakfast dessert?).
veggie and egg healthy breakfast bowl
Save to BigOven Ingredients
- 4 teaspoons olive or coconut oil, divided
- half of a red onion, diced
- 4 cloves of garlic, minced
- half of a jalapeño, minced, optional
- 15.5 oz. (439 g.) low sodium canned black beans, with their liquid
- 1 teaspoon ground cumin
- ½ teaspoon ground turmeric
- ¼ teaspoon ground cayenne pepper
- ¼ teaspoon ground chili powder
- ¼ teaspoon ground chipotle powder
- 12 oz. (340 g.) mushrooms, sliced
- 4 oz. (113 g. / 4 large handfuls) roughly chopped kale
- 3 tablespoons water
- 4 eggs, scrambled
- small handful of fresh cilantro, chopped
Instructions
- heat 2 teaspoons of the oil in a medium saucepan over medium heat. when hot, add the onion and sauté for a few minutes, stirring occasionally, until the onion is almost translucent and soft (turn the heat down if the onion is browning too fast). add the garlic and jalapeño and sauté for 1 minute, stirring constantly, until the garlic is just beginning to turn lightly golden. add the undrained beans and all of the spices. stir to combine and once the mixture starts to gently bubble, turn it down and let it simmer for a few minutes while you get everything else ready.
- in a large nonstick skillet with a lid, heat the remaining 2 teaspoons of oil over medium heat. add the mushrooms and sauté for several minutes, turning occasionally, until nice and golden. transfer the mushrooms to a bowl. add the kale to the now empty skillet and, with the lid nearby, add the 3 tablespoons of water to the skillet and immediately cover the pan to trap the steam. let the kale steam for 5 minutes before removing the lid to check on it. stir then taste a piece to decide if you’d like to cook the kale any more. i like to leave the lid off and cook for a few more minutes, so that the water all evaporates off and the kale gets a little bit crispy.
- once the kale is done to your liking, transfer it to a bowl. heat the now empty skillet over medium heat for a moment before adding the eggs. turn the heat down to low and cook the eggs gently to your preferred state of doneness.
- to assemble the bowls, divide the black beans among 4 bowls, then add the eggs, followed by the mushrooms, and finally the kale. sprinkle a bit of cilantro over each bowl and serve immediately.
Notes
leftovers of everything but scrambled eggs keep well in separate containers in the refrigerator. i’ll reheat and eat leftover eggs, but i get the sense that i’m just about the only person who is willing to do this. store the black beans separately from the mushrooms and kale, which can be stored together, if your fridge is crowded. much to my surprise, the kale does a reasonable job recrisping in the microwave, if you’re able to put it on the top of the pile of food you are microwaving.
Nutrition Facts
veggie and egg healthy breakfast bowl
Serves: 4
| Amount Per Serving: | ||
|---|---|---|
| Calories | 251 | |
| % Daily Value* | ||
| Total Fat | 0 | |
| Saturated Fat | 0 | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium | 0 | |
| Total Carbohydrate | 0 | |
| Dietary Fiber | 0 | |
| Sugars | ||
| Protein | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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