I ate a lovely, warming, filling brunch of huevos rancheros (or mexican ranch-style beans) in a Chiquitos restaurant near the O2 in London recently. This was in preparation for my ascent to the top of the O2 – that’s right, you can climb it to a viewing
platform mountaineering style and get fab views of London City and the river on a clear day (we got lucky with the weather)! Awesome fun, and the breakfast set me up a treat!
I digress! This is my own home-cooked version that I have only just got round to making 2 weeks later because I’ve not had time to soak and boil my beans!
This is a well-balanced brekkie plate with plenty of fresh anti-oxidant-rich veggies for fibre and vitamins, black beans for muscle-building protein and a bit of a kick to wake you up for the day. Who said hot breakfasts had to be bland, unhealthy, stodgy and full of saturated fat?! Black beans are high in fibre (aids weight loss because it fills you up, and boosts the health of the gut), low in fat, and contain a decent amount of iron (important for building red blood cells and preventing anaemia), folate (important for red blood cells and transport of oxygen to the muscles and prevents spina bifida in unborn children), magnesium and potassium.
If you have to get the dried black beans that need soaking I would recommend preparing more than you need as you can always freeze them once cooked for easy use at a later date.
400g black beans, cooked (use canned pinto beans, drained, if you cannot find black beans)
200ml vegetable or chicken broth, made with ½ a 10g stock cube
1 tbsp. vegetable oil
2 cloves garlic, minced
1 tbsp. jalapeno pepper, finely chopped
1 large red onion, chopped (185g)
1 large red pepper, chopped (145g)
1 clove garlic, minced (4g)
1 can chopped tomatoes or 4 fresh tomatoes, finely chopped (400g)
1 can of sweetcorn kernels (160g)
1 tbsp. jalapeno pepper, finely chopped
2 tbsp. fresh coriander or cilantro, chopped
2 tbsp. fresh lime juice
salt, to taste
4 tortillas (40g each)
- Soak the black beans in cold water overnight (24 hours). Place in a large saucepan, cover with double the amount of water, and bring to the boil. Reduce heat to medium, cover and leave to cook for at least 2 hours or until the beans are softened but not breaking apart. Add more water if it starts to dry out. Drain and leave to cool.
- To make the salsa, stir the tomatoes, red onions, red pepper, sweetcorn, coriander or cilantro, lime juice, jalapeno pepper, minced garlic, and salt to taste, together in a bowl until well blended. Cover, and refrigerate until needed (at least 1 hour).
- Place the oil in a frying pan over a medium heat. Stir in the garlic, and cook 1 minute until light brown. Mix in the black beans or drained pinto beans if using these instead, the broth and 1 tbsp. jalapeno pepper. Simmer until beans are heated through (about 5 minutes). Turn off heat, and keep warm.
- Preheat oven to 190°C / 375°F / gas mark 5. Place tortillas on a baking sheet with greaseproof paper underneath. Cook for 1-2 minutes, until warmed through and softened. Alternatively, heat in microwave on full power for 30 – 45 seconds.
- Poach or scramble the eggs and cook to desired firmness.
- To assemble huevos rancheros, place a tortilla on each plate. Top each tortilla with black bean mixture, a layer of salsa, and an egg (or ¼ of the scrambled eggs). Serve immediately.
– Add 1 inch of chorizo, chopped into small squares = additional 68 kcal / 285 kJ
For a main meal, per portion:
– Add 20g of grated cheddar cheese = additional 83kcal / 347 kJ
– 50g of shredded roast chicken (instead of the eggs) = 89 kcal / 372 kJ
– 50g of shredded roast pork (instead of the eggs) = 91 kcal / 381 kJ
– 50g of shredded roast beef (instead of the eggs) = additional 110 kcal / 460 kJ
per whole recipe
Energy 1495 kcal / 6255 kJ
Total sugar 53.3g
Salt 8.4g (check canned beans for added salt)
per serving (if serving 4)
Energy 374kcal / 1565 kJ
Total sugar 13.3g
Salt 2.1g (check canned beans for added salt)
Mushrooms contain an astounding array of vitamins and minerals including B Vits B6, Niacin, Thiamin, Riboflavin and Panthothenic Acid as well as Folate, Phosphorus, Iron, Zinc, Potassium, Copper, Magnesium and Selenium.
They are also really high in water and fibre, making them a great ‘filler’ to pad out your meals, make you feel fuller for longer and so good for weight-loss.
- Mushroom and Thyme Soup (Country Style) (relishhealth.wordpress.com)