A Black Bean Breakfast — Fried Egg, Two Ways -Casa Adora

Sunday morning. Half a tin of Eat Wholesome Organic black beans, a fried egg, a wholemeal baguette toasted and spread with ghee. This black bean breakfast takes ten minutes and puts you at roughly 13g of fibre before you've done anything else with the day.

The dish came from a simple question: what do you do with half a tin of black beans at nine o'clock on a Sunday? The answer turned out to be two answers. One half of the baguette got the egg. The other got a spoonful of tinned tomatoes warmed with the beans — sharper, looser, a different thing entirely. Nearly Worcestershire Sauce over both. The plate was empty inside five minutes.

A Black Bean Breakfast — Why It Works

Half a tin of black beans at breakfast puts you at roughly 7g of fibre before you've done anything else. Add the wholemeal baguette and you're at 13g by mid-morning — nearly half the 30g daily target before lunch. The High Fibre Diet Plan has the full picture if you want it.

The two versions on one plate are not a gimmick. The egg version is richer — the yolk breaks into the beans and does most of the work. The tomato version is sharper and lighter. Both are worth making; having both settles the argument.

The ghee on the toast is not optional. It sets the whole thing up.

A Black Bean Breakfast — Fried Egg, Two Ways

Serves 1 — 10 minutes

Ingredients

• ½ tin Eat Wholesome Organic black beans, drained and rinsed (~120g)
• ½ tin chopped tomatoes
• 1 egg
• 1 wholemeal baguette, sliced in two and toasted
• Ghee, to spread
• Olive oil, for frying
• Black pepper
• Nearly Worcestershire Sauce, to finish

Method

Warm the beans. Heat the black beans in a small pan over medium heat. Season with black pepper. Add the tinned tomatoes to the same pan and warm through together until the liquid reduces slightly — 3–4 minutes. Keep half the beans plain for the egg version; spoon the rest with the tomatoes onto one baguette half.

Fry the egg. Heat a little olive oil in a separate pan over medium heat. Fry the egg until the white is set and the edges are just beginning to crisp.

Toast and spread. Toast the baguette halves and spread generously with ghee while still hot.

Assemble. Spoon the plain black beans onto one baguette half and top with the fried egg. Spoon the bean and tomato mixture onto the other. Finish both with a shake of Nearly Worcestershire Sauce and a few grinds of black pepper.

Serve immediately.

Chef's Notes

The egg version is richer and more filling — the yolk breaks into the beans and does most of the work. The tomato version is sharper and lighter. Both are worth making; having both on the same plate settles the argument.

This is the third use of the Eat Wholesome Organic black beans that arrived at Casa Adora on 3rd September. Nine tins to go.

This black bean breakfast is part of my Black Bean Recipes collection — a growing set of dishes built around one of the most fibre-rich, versatile ingredients in the Casa Adora kitchen. It also features in my Gut Health Recipes hub.
Find more recipes and food adventures here.
Wonky photos, proper beans, genuine adventures — The Flexible Chef