Breakfast Beans
"This is what I have for breakfast every morning. I love it because it's quick and easy to make and is very nutritious and satisfying, keeping me going until lunchtime or beyond. I never get bored with it because I vary the type of legume, the greens and the topping." ~ Dr Amanda Benham, Accredited Practising Dietitian and Nutritionist
Serves 1 | Prep time: 1 min | Cooking time: 4 min
INGREDIENTS
- 1 x 400g/14oz tin of legumes (lentils, chickpeas or beans)
- 100g/3.5oz frozen spinach or kale (or 2 cups fresh, chopped)
- ½ cup crushed / diced tinned tomatoes
- Herbs and spices to taste (my favourite is a Mexican spice mix)
- Spoonful of tahini
- To serve: slice of wholemeal toast (optional)
METHOD
Microwave method*:
- Rinse and drain the legumes and put on your plate.
- Add the tinned tomatoes and frozen greens.
- Microwave on high for about 4 minutes.
- Stir in your preferred herbs and spices and top with a spoonful of tahini.
- Serve as is or on a slice of wholegrain toast.
*Prep & Cooking times listed are for the Microwave method.
Stove-top method:
- Rinse and drain the legumes.
- Heat a pan then add the tinned tomatoes and legumes of choice. Season with your preferred herbs and spices. Stir and cook for about 5 minutes on medium heat.
- Add the greens. Stir and cook about minute until wilted. Remove from heat.
- Place in a plate or bowl and top with a spoonful of tahini.
- Serve as is or on a slice of wholegrain toast.
Variations: Vary the seasonings and toppings – eg try curry powder with chickpeas and add a dollop of coconut yoghurt, or try lentils with a middle eastern spice mix and add a dollop of hummus. The possibilities are endless!
Note: This is a hearty breakfast that can be enjoyed at any time of day. I aim to make breakfast my most substantial meal as research supports the benefit of this.
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