Coffee-True Breakfast The heavier, more nutritious breakfast with lots of protein to fuel a full day,… Queue the Black Bean Breakfast Bowl — a flavorful and texturally perfect option that will have you fueled from morning to nighttime. Loaded with wholesome ingredients, not to mention it’s a breakfast bowl that can be made based on your dietary needs!
This meal is primarily comprised of black beans, which are a great source of plant protein, fiber and essential nutrients that form the base of this dish. This makes the bowl satisfying for anyone looking to kick their day off with a balanced breakfast that tastes great! paired with fresh veggies, healthy fats, and also can be topped up with some avocados or eggs and lots more. This is a vegetarian version to start the day with but can easily be altered to suit almost any kind of diet – vegan and even gluten-free.
Health Benefits of a Black Bean Breakfast Bowl
These burgers also feature black beans which give you some plant protein and fiber to keep you full and energized throughout the morning. They are also a good source of some important nutrients such as folate, iron, magnesium, and antioxidants. The Black Bean Breakfast Bowl is filled with additional nutrient-rich ingredients — spinach, avocado, sweet potatoes, and eggs — that make for a well-rounded and fulfilling meal to help support digestive health, Chinese heart health, and balanced blood sugar.
This bowl is a perfect choice for people who want to wake up to the healthiness of breakfast with no blandness. This mix of ingredients makes you eat a complete healthy, nutrient rich meal that contains sufficient amount of protein, healthy fats, and complex carbohydrates along with essential vitamins and minerals finished off with a balanced range of seasoning to make certain you get the right nutrition from the meal.
Ingredients
Black Bean Breakfast Bowl
1 cup black beans (drained and rinsed if canned, or cooked from dried with water till soft)
1 medium sweet potato, cubed
Spinach (1/2 cup, fresh or sautéed)
1/4 red onion, diced
1/4 cup cherry tomatoes, sliced in half
1/2 avocado, sliced
2 eggs (don’t use for vegan version)
1/4 cup salsa or pico de gallo for equilibration
1 Tbsp olive oil or coconut oil
Salt and pepper to taste
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
1/4 teaspoon garlic powder
Optional Toppings:
Fresh cilantro, chopped
Hot sauce or sriracha
Lime wedges for squeezing
Cotija (or feta) cheese, crumbled (omit for vegan version, or use a good vegan parmesan)
Instructions
- Prepare the Sweet Potatoes:
Preheat your oven to 400°F (200°C). On a cookie sheet, lay some parchment paper.
Toss the cubed sweet potatoes in olive oil, cumin, smoked paprika, garlic powder salt and pepper. Spread them out across that baking sheet.
Bake the sweet potatoes in all oven for 25-30 mins till smooth and somewhat crispy on edges, turning them over midway.
- Cook the Black Beans:
Drain and rinse the black beans if using canned. Soaking the beans and prepping the spices takes a little time, but if you are meal-prepping from scratch, this is quite manageable – soak your beans overnight and simply cook until tender in water.
In a small sauce pan, warm up olive oil on medium heat. Add in the diced red onion and cook for 3-4, or until brown.
When starting to cook black beans we may simply add them run in the pan with a touch of support and pepper, and absorb some cumin. Add the oil and sauté briefly then stir in the beans and cook, stirring, for 3-4 minutes until they are hot and partly mashed. Set aside.
- Sauté the Spinach:
Step 1: Heat a drizzle of olive oil in a skillet over medium. Toss in the fresh spinach and cook for 1-2 minutes until wilted. If you go with the uncooked spinach, just leave this out and put that fresh in the bowl.
- Cook the Eggs (Optional):
Black Bean Breakfast Bowl (served with eggs: for a vegetarian Black Bean Breakfast Bowl Add Eggs) Whichever way you like them which could be scrambled, poached or sunny side up.
For a vegan or plant-based option, omit the eggs and gain protein and texture by way of scrambled tofu.
- How to Make + Black Bean Breakfast Bowl:
Load with the spinach in quantity and put a handful of cherry tomatoes together with avocados.
Serve with fried eggs (or tofu if vegan) and a generous spoonful of salsa or pico de gallo on top.
Serve with a sprinkle or fresh cilantro, lime juice and hot sauce / crumbled cheese if desired.
- Serve and Enjoy:
Print Recipe 5 from 2 votes Black Bean Breakfast Bowl Author: Megan Ingredients Instructions YourBlack Bean Breakfast Bowl is all ready to enjoyEnjoy! Make sure to serve it warm and you can top/side it with extras, too.
What Makes This Breakfast Bowl Diet-Friendly
The Black Bean Breakfast Bowl is, certainly, full of substance, nutritionallypromoting and aligning with any number of dietary goals.
Why you should include this meal as part of your morning routine:
- Rich in Fiber and Plant-Based Protein: Black beans are an excellent source of plant-based protein and fiber, giving you satiating power for longer-lasting fullness to prevent mindless snacking between meals. Such kind of breakfast is good for Weight maintenance or Weight loss.
- Filled with Nutrient-Rich Ingredients: Between the sweet potatoes cased in beta-carotene, and potassium to the avocado that is packed with heart-healthy fats this bowl has a great blend of nutrients for overall well-being. Spinach offers vitamins A, C and K, while tomatoes add antioxidants such as lycopene.
- Unlike premixed, frozen meals — Black Bean Breakfast Bowl is customizable to your diet whether you’re vegan, vegetarian or full-on omnivore. Replace eggs with tofu or introduce new vegetables such as bell peppers, zucchini or mushrooms. This recipe is so versatile that you can customize it to your liking or dietary restrictions.
- Meal Prep: This bowl is meal prepper-friendly! THE ROASTED SWEET POTATOES, BLACK BEANS & SAUTÉED SPINACH CAN ALL BE MADE IN ADVANCE – SIMPLY KEEP THEM IN A DECENTLY SEALED CONTAINER AND USE AS NEEDED. Then, when it comes time to eat, reheat the ingredients, dump them into a bowl, and voila — a superfast breakfast that’s as healthy as it is delicious. Meal Prepping this recipe to assist for the mornings and help create a meal prep balanced on –the go meal.
How to Customize Your Black Bean Breakfast Bowl
Increase Your Veggies: Amp up nutrition by adding more veggies. Some roasted bell peppers, zucchini or sauteed mushrooms are perfect with that bowl.
Protein Power: To add even more protein, incorporate cooked quinoa, chia seedsor a dollop of Greek yogurt as a garnish.
Kick It Up a Notch: Hitting the spice trail can be extra rewarding with some jalapeños, sriracha, or even just some cayenne pepper plopped in those beans or sweet potatoes.
Change the Base: If you are tired of sweet potatoes, replace them with roasted butternut squash and also try another consistency like quinoa or farro.
Conclusion
One example of a quick, balanced breakfast is this Black Bean Breakfast Bowl and it really helps to kickstart your day in the healthiest way – such an amazing start! This dish is so full of layers in terms of flavors and textures – I love switching between bites of creamy black beans, avocado or the sweet potato’s amazing crispy edges! It is a versatile recipe that you can easily customize to fit your tastes or dietary restrictions, making it one of those necessities in your healthy living lifestyle.
And the best part is that not only is it perfect for a rushed morning breakfast but lunch or dinner as well. The Black Bean Breakfast Bowlis a deliciously nutritious option that is vegan and gluten-free, you can eat as much of it as you want knowing full well that it will keep you satisfied until dinnertime. Try it, and you will see why healthy eaters love it wherever.
