English Breakfast with Fried Egg, Mushrooms and Tomatoes
English Breakfast with fried egg, mushrooms and tomatoes - Spicy breakfast that leaves nothing to be desired
Healthy, because
Even smarter
Nutritional values
Did you know that mushrooms have a nice amount of protein? They are therefore also called "the meat of the forest". In addition, the cap-bearers contain provitamin D, which is converted into vitamin D in the body. Veggie hearts beat faster when it comes to beans, and rightly so. The legumes provide plenty of building material for the muscles. At the same time, they provide iron and calcium, which can be in short supply in a plant-based diet.
Instead of fried eggs, the English Breakfast also tastes very good with poached eggs or hard-boiled eggs. If you like, replace the parsley with other herbs of your choice - for example, chives.
(Percentage of daily recommendation)
| Calorie | 351 cal. | (17 %) | ||
| Protein | 20 g | (20 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.6 g | (19 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 2.7 μg | (14 %) | ||
| Vitamin E | 4.7 mg | (39 %) | ||
| Vitamin K | 43.4 μg | (72 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 9 mg | (75 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 109 μg | (36 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 29.1 μg | (65 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 32 mg | (34 %) | ||
| Potassium | 996 mg | (25 %) | ||
| Calcium | 177 mg | (18 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 2.3 mg | (29 %) | ||
| Saturated fatty acids | 8.1 g | |||
| Uric acid | 107 mg | |||
| Cholesterol | 219 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 8 ozs White bean (drained weight; can)
- 5 ozs black Beans (drained weight; can)
- 1 onion
- 4 Tbsps olive oil
- 2 tsps honey
- 3 Tbsps Tomato paste
- 10 ozs strained tomato
- salt
- peppers
- 1 ½ tsps soy sauce
- 1 ½ tsps apple cider vinegar
- Red pepper flakes
- 9 ozs button Mushroom
- 8 ozs Cherry tomatoes
- 2 sprigs thyme
- 4 eggs
- ½ bunch parsley
- 4 ozs Feta
Preparation steps
Drain and rinse the beans in a sieve. Peel and finely chop the onion. Heat 1 tablespoon of oil in a frying pan. Sauté onion in it for 2 minutes over medium heat. Add honey and tomato paste and fry for 1 minute. Deglaze with strained tomatoes and simmer for about 5 minutes. Then add beans and season with salt, pepper, soy sauce, apple cider vinegar and chili flakes.
Grease a baking dish with 1 tablespoon olive oil. Put the beans in and bake in a preheated oven at 180 °C / 350 °F for about 10 minutes.
Meanwhile, clean and quarter mushrooms. Wash and halve the tomatoes. Wash thyme and shake dry. Heat 1 tablespoon of olive oil in a frying pan. Fry mushrooms with thyme sprigs in it for 4-5 minutes over high heat. Season with salt and pepper, remove, set aside and keep warm. In the same pan, fry tomatoes for 3-4 minutes over high heat and also season with salt and pepper.
In a large frying pan, heat remaining olive oil. Add eggs one at a time and fry over medium heat for 3-4 minutes to form fried eggs. Season with salt and pepper. Wash parsley, shake dry and chop coarsely.
Divide bean mixture among plates and place 1 fried egg on each. Arrange mushrooms and tomatoes next to it. Crumble feta and sprinkle on top. Garnish English Breakfast with fried egg, mushrooms and tomatoes with parsley and sprinkle with chili flakes if desired.
