South American-style quinoa with fried eggs
Von Hobbykoch ·
Super-charge your lunch with protein-rich quinoa and combine it with black beans, avocado and fried egg in this nutritious veggie dish for two
- Portionen
- 2
- Vorbereitung
- 10 Min.
- Kochzeit
- 20 Min.
- Gesamtzeit
- 30 Min.
Zutaten
- 75g quinoa
- 400g can black beans drained
- ½ tsp ground cumin
- ½ tsp ground coriander
- 1 lime zested and juiced, plus extra wedges to serve
- 1 tsp cider vinegar
- 160g cherry tomatoes halved
- 1 small avocado stoned, peeled and roughly chopped
- 2 tbsp finely chopped coriander
- 3 spring onions or ½ small red onion, finely chopped
- rapeseed oil for frying
- 2 medium eggs
Zubereitung
Schritt 1: Put the quinoa in a small pan with 250ml water and bring to the boil. Reduce the heat to low, cover and gently simmer for 15-20 mins, stirring occasionally until most of the water has been absorbed and the grains have doubled in size (if there’s any water left in the pan, drain well).
Schritt 2: Tip into a bowl and stir through the beans, spices, lime zest and juice and vinegar. Stir well, then add the tomatoes, avocado, coriander and onion, and spoon onto plates.
Schritt 3: Heat a drop of oil in a non-stick frying pan and fry the eggs until the whites are set with a crispy edge and the yolk is runny. Serve the quinoa topped with the eggs.
Nährwerte
pro Portion
| Energie | 468 kcal |
|---|---|
| Fett | 21 g |
| davon gesättigte Fettsäuren | 4 g |
| Kohlenhydrate | 37 g |
| davon Zucker | 6 g |
| Ballaststoffe | 15 g |
| Eiweiß | 25 g |
| Salz | 1 g |
Angaben der Autorin bzw. des Autors, teils geschätzt. Bitte prüfe Zutaten und Allergene selbst.
Quelle: bbcgoodfood.com
Dieses Rezept wurde auf Englisch veröffentlicht.
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