Your Recipe

Avocado & black bean eggs

Ingrédient Quantité Calories
Avocats 150g 240kcal
Citron vert / lime 65g 20kcal
Œuf cru entier 100g 143kcal
Ail 3g 4kcal
Graine de cumin 1.05g 4kcal
Feuilles de coriandre fraiches 8g 2kcal
Tomates cerises, crues 200g 36kcal
Poivrons, piment fort, rouge, cru 45g 18kcal
Huile de colza (huile de colza) 10g 88kcal
Haricots, noirs, graines mûres, en conserve, à faible teneur en sodium 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.

Valeurs nutritives
Taille des portions 491 g | ml
Quantité par portion 460
1923
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 22g 28%
Gras saturés 3.7g 19%
Sodium 363mg 16%
Total des glucides 50g 18%
Fibres alimentaires 21g 77%
Sucre 5.6g
Protéine 22g 43%
Vitamine D 1mcg 5%
Calcium 141mg 11%
Fer 6.2mg 35%
Potassium 1428mg 30%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 152.516 mcg 17%
Thiamine [B1] 0.422 mg 35%
Riboflavine [B2] 0.621 mg 48%
Niacine [B3] 3.599 mg 22%
Acide pantothénique [B5] 2.413 mg 48%
Vitamine B6 0.623 mg 37%
Cobalamine [B12] 0.445 mcg 0%
Floate [B9] 231.603 mcg 0%
Vitamine C 69.978 mg 78%
Vitamine D 1 mcg 5%
Vitamine E 5.078 mg 34%
Vitamine K 47.814 mcg 40%
Bétaïne 1 mg 0%
Choline 215.86 mg 39%
Carbohydrates
nutriment Quantité DV
Total des glucides 49.9 g 18%
Sugars 5.6 g 11%
Fibres alimentaires 21.5 g 77%
Carbohydrate 11 g 0%
Glucides nets 44.3g
acides aminés
nutriment Quantité DV
Alanine 1.045 g 0%
Arginine 1.19 g 0%
Acide aspartique 2.558 g 0%
Cystéine 0.287 g 0%
Acide glutamique 3.492 g 0%
Glycine 0.821 g 0%
Histidine 0.548 g 0%
Isoleucine 1.004 g 0%
Leucine 1.727 g 0%
Lysine 1.45 g 0%
Méthionine 0.389 g 0%
Phénylalanine 1.168 g 0%
Proline 1.056 g 0%
Sérine 1.374 g 0%
Thréonine 0.823 g 0%
Tryptophane 0.259 g 0%
Tyrosine 0.597 g 0%
Valine 1.247 g 0%
Minéraux
nutriment Quantité DV
Calcium 141.16 mg 11%
Cuivre 0.69 mg 76%
Fluorure 8.1 mcg 0%
Fer 6.23 mg 35%
Magnésium 119.21 mg 28%
Manganèse 0.81 mg 35%
Phosphore 400.36 mg 32%
Potassium 1427.59 mg 30%
Sélénium 18.77 mcg 34%
Sodium 362.9 mg 16%
Zinc 2.53 mg 23%
autres
nutriment Quantité DV
Eau 391.769 g 0%
Cendres 5.522 g 0%