Your Recipe

Avocado & black bean eggs

Zutat  Menge  Kalorien 
Avocado 150g 240kcal
Limette 65g 20kcal
Ei roh ganz 100g 143kcal
Knoblauch 3g 4kcal
Kreuzkümmel 1.05g 4kcal
Koriander Blätter roh 8g 2kcal
Kirschtomaten, roh 200g 36kcal
Paprika, scharfer Chili, rot, roh 45g 18kcal
Rapsöl (Rapsöl) 10g 88kcal
Bohnen, schwarz, reife Samen, in Dosen, natriumarm 400g 364kcal

Recipe Instructions:

Ingredients
2 tsp rapeseed oil
1 red chilli, deseeded and thinly sliced
1 large garlic clove, sliced
2 large eggs
400g can black beans
½ x 400g can cherry tomatoes
¼ tsp cumin seeds
1 small avocado, halved and sliced
handful fresh, chopped coriander
1 lime, cut into wedges
Method
STEP 1
Heat the oil in a large non-stick frying pan. Add the chilli and garlic and cook until softened and starting to colour. Break in the eggs on either side of the pan. Once they start to set, spoon the beans (with their juice) and the tomatoes around the pan and sprinkle over the cumin seeds. You’re aiming to warm the beans and tomatoes rather than cook them.

STEP 2
Remove the pan from the heat and scatter over the avocado and coriander. Squeeze over half of the lime wedges. Serve with the remaining wedges on the side for squeezing over.

Nährwertangaben 
Portionsgröße  491 g | ml
Menge pro Portion  460
1923
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 22g 28%
Gesättigte Fettsäuren  3.7g 19%
Natrium 363mg 16%
Gesamte Kohlenhydrate  50g 18%
Ballaststoffe  21g 77%
Zucker  5.6g
Protein  22g 43%
Vitamin D 1mcg 5%
Kalzium 141mg 11%
Eisen  6.2mg 35%
Kalium 1428mg 30%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 152.516 mcg 17%
Thiamin [B1] 0.422 mg 35%
Riboflavin [B2] 0.621 mg 48%
Niacin [B3] 3.599 mg 22%
Pantothensäure [B5] 2.413 mg 48%
Vitamin B6 0.623 mg 37%
Cobalamin [B12] 0.445 mcg 0%
Folat [B9] 231.603 mcg 0%
Vitamin C 69.978 mg 78%
Vitamin D 1 mcg 5%
Vitamin E 5.078 mg 34%
Vitamin K 47.814 mcg 40%
Betain 1 mg 0%
Cholin 215.86 mg 39%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  49.9 g 18%
Sugars 5.6 g 11%
Ballaststoffe  21.5 g 77%
Carbohydrate 11 g 0%
Netto-Kohlenhydrate 44.3g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.045 g 0%
Arginin 1.19 g 0%
Asparaginsäure 2.558 g 0%
Cystein 0.287 g 0%
Glutaminsäure 3.492 g 0%
Glycin 0.821 g 0%
Histidin 0.548 g 0%
Isoleucin 1.004 g 0%
Leucin 1.727 g 0%
Lysin 1.45 g 0%
Methionin 0.389 g 0%
Phenylalanin 1.168 g 0%
Prolin 1.056 g 0%
Serin 1.374 g 0%
Threonin 0.823 g 0%
Tryptophan 0.259 g 0%
Tyrosin 0.597 g 0%
Valin 1.247 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 141.16 mg 11%
Kupfer 0.69 mg 76%
Fluorid 8.1 mcg 0%
Eisen  6.23 mg 35%
Magnesium 119.21 mg 28%
Mangan 0.81 mg 35%
Phosphor 400.36 mg 32%
Kalium 1427.59 mg 30%
Selen 18.77 mcg 34%
Natrium 362.9 mg 16%
Zink 2.53 mg 23%
andere
Nährstoff Menge  DV
Wasser 391.769 g 0%
Asche 5.522 g 0%