These baked eggs with beans are perfect for brunch and they can also be served for lunch and dinner with a side salad.
Since I started publishing this blog, I’ve become very much aware of cooking with the season. I’ve always intuitively followed the cycle of nature in my cooking and now, I am even more intentional about choosing dishes made with seasonal ingredients.
The fall is the best time to explore new low glycemic recipes because of the abundance of fruits and veggies. It’s also the time for more warming and filling dishes that are comforting without being too heavy.
This recipe is a perfect example.
These Baked Eggs with Beans and Veggies are great for a weekend brunch with your family and/or friends when you have time for a long conversation around the table.
You can prepare the vegetables the night before so you just need to place them in the ramekins, add eggs and cheese; put them in the oven and by the time you set the table the eggs will be done.
If you prepare the veggies the night before, make sure to reheat them first. Otherwise, the eggs won’t cook through.
Cheese plays a very important role in this recipe. Not only does it make this dish taste better (because everything tastes better with cheese, right?) It also helps to cook the eggs.
If you try to bake the eggs without the cheese, the yolk will dry out before the egg whites are done and you will end up with a very unappetizing dish (believe me, I tried!).
- 4 eggs
- 4 to 6 Tbsp grated cheese such as Cheddar or similar
For the veggies:
- 2 Tbsp olive oil
- 1 red onion, thinly sliced
- 1 red bell pepper, julienned
- 1 can (540ml/19 oz) black beans, rinsed
- 1 zucchini, chopped
- 2 tomatoes, chopped
- 1/2 tsp garlic powder
- 1/4 tsp ground coriander
- 1/2 tsp red paprika
- salt to taste
You will also need:
- 4 ramekins (4 inches in diameter)
- Preheat the oven to 350F.
- To prepare the veggies, heat the olive oil in a pan over medium heat. Add the onion and cook, stirring occasionally until the onion is translucent for about 4 minutes. Add the red bell pepper and cook until the vegetables start to caramelized for about 4 more minutes.
- Add the beans, zucchini, tomatoes, garlic powder, ground coriander, red paprika and season with salt.
- Stir the vegetables and saute until the vegetables are cooked through but still crunchy (they will continue to cook in the oven, so you don't want to overcook them).
- Divide the veggies between 4 ramekins. (If you made the veggies in advance, reheat them first. This will help to cook the eggs).
- Make a dent in the veggies and carefully place one egg on top. Place some grated cheese on top of the eggs. (You can season the eggs with some salt first if you prefer.)
- Place the ramekins into the oven and bake the eggs until the egg white is set and the yolk is still soft, for about 14 minutes.
Nutrition information is a rough estimate for 1 of 4 servings.
Serving Size1/4 of recipe
Amount Per ServingCalories 365Total Fat 18.3gSaturated Fat 6.2gTrans Fat 0.2gUnsaturated Fat 10.3gCholesterol 179.8mgSodium 382.2mgCarbohydrates 32gFiber 11.9gSugar 6gProtein 20.1g