Protein-Packed Vegetarian Recipe

Vegetarian English Breakfast

4.90909
Average: 4.9 (11 votes)
(11 votes)
Vegetarian English Breakfast

Vegetarian English Breakfast - This is how a day full of vegetables starts! Photo: Beeke Hedder

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Health Score:
9,3 / 10
Difficulty:
moderate
Difficulty
Preparation:
35 min.
Preparation
Calories:
251
calories
Calories

Healthy, because

Even smarter

Nutritional values

The beans in this dish are packed with protein and iron, nutrients which can often be missing in vegetarian recipes. 

You can also use dried white beans in this English breakfast. Soak them in plenty of water the night before, drain the next day and bring to a boil in cold water. Simmer for about 45 to 60 minutes.

A slice of toasted rye bread goes well with the English breakfast.

1 serving contains
(Percentage of daily recommendation)
Calorie251 kcal(12 %)
Protein15 g(15 %)
Fat15 g(13 %)
Carbohydrates13 g(9 %)
Sugar added0.9 g(4 %)
Roughage7.7 g(26 %)
Vitamin A0.3 mg(38 %)
Vitamin D2.8 μg(14 %)
Vitamin E3.5 mg(29 %)
Vitamin K34 μg(57 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin7.5 mg(63 %)
Vitamin B₆0.3 mg(21 %)
Folate102 μg(34 %)
Pantothenic acid2.5 mg(42 %)
Biotin29 μg(64 %)
Vitamin B₁₂1 μg(33 %)
Vitamin C28 mg(29 %)
Potassium929 mg(23 %)
Calcium89 mg(9 %)
Magnesium68.6 mg(23 %)
Iron3.6 mg(24 %)
Iodine19 μg(10 %)
Zinc2.1 mg(26 %)
Saturated fatty acids4.3 g
Uric acid116 mg
Cholesterol204 mg
Complete sugar5.8 g
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
10 ounces Cherry tomatoes
9 ounces button Mushroom
3 tablespoons olive oil
salt
peppers
1 can White bean (drained weight 8 oz)
1 onion
1 teaspoon honey
2 tablespoons Tomato paste
7 ounces strained tomato
1 teaspoon soy sauce
1 teaspoon apple cider vinegar
1 pinch Red pepper flakes
2 teaspoons butter
4 eggs
1 handful parsley
How healthy are the main ingredients?
Tomato pasteolive oilparsleyhoneysaltonion
Preparation

Kitchen utensils

2 Casserole dishes, 1 Sieve, 1 Non-stick pan

Preparation steps

1.

Wash the tomatoes and drain. Clean the mushrooms and halve or quarter them, depending on their size. Brush a baking dish with 1-1/2 teaspoons of oil and place the tomatoes and mushrooms next to each other. Season with salt and pepper. Bake in a preheated oven at 180 °C / 350 °F for about 20-25 minutes.

2.

Drain the beans in a sieve. Peel and finely chop the onion. Heat 1 tablespoon of oil in a pan and fry the onion in it. Add honey and tomato paste and fry briefly. Then deglaze with strained tomatoes and simmer for about 5 minutes. Add beans and season with salt, pepper, soy sauce, apple cider vinegar and chili flakes.

3.

Grease another baking dish with 1-1/2 teaspoons of oil, pour in the beans, and put in the oven with the tomatoes and mushrooms for the last 5 minutes. Remove vegetables from the oven and bake beans for another 5-7 minutes.

4.

In the meantime, heat the remaining oil with butter in a frying pan and fry four fried eggs in it. Season with salt and pepper. Wash parsley, shake dry and chop coarsely.

5.

Arrange baked beans, tomatoes and mushrooms together with a fried egg on each plate and sprinkle with parsley.