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Plant based breakfast bowl

Serves 4

Per Serving: Calories 169kCal | Protein 7g | Fat 7.5g | Carbohydrates 19g

Suitable for: Breakfast Phase 3 Plant-based snack Phase 1/2/3

INGREDIENTS

  • ½ cup sweet potato, riced
  • 4 big kale leaves, washed and ripped into bite size pieces
  • ½ cup black beans, rinsed
  • 1 egg
  • Pinch of garlic powder
  • 2 tablespoons olive oil
  • Salt and pepper
  • Salsa

INSTRUCTIONS

  1. Heat 1 tablespoon of olive oil over medium heat and add sweet potato rice.  Cook until the sweet potato starts to get tender, and then add the kale.  Season with salt and pepper.
  2. Cook until the kale is wilted and then remove from the heat.  Transfer to your bowl.
  3. Rinse the black beans and add them right back into the warm pan with a little olive oil.  Season with salt, pepper and garlic powder.  Once they get warm, smash them with the back of a wooden spoon.  Add them to your bowl, next to the sweet potato and kale.
  4. Quickly rinse your pan and return to the stove with a little olive oil.  Crack one egg into the pan over medium heat.
  5. Spoon a little bit of salsa over the veggie bowl and then gently place your egg on top.
  6. Crack the egg yolk, mix it up, and enjoy.

NOTES

  • Kale is a green, leafy, cruciferous vegetable that is rich in nutrients.  It may offer a range of health benefits for the whole body (i.e. helping manage blood pressure, boosting digestive systems and protecting against cancer and type 2 diabetes). 
  • Black beans form part of the legume family.  They are high in fibre and protein.  Among other health benefits, black beans may help strengthen bones, and they contain quercetin and saponins which can protect the heart.

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