Vegetarian English Breakfast
Vegetarian English Breakfast - This is how a day full of vegetables starts! Photo: Beeke Hedder
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.
(Percentage of daily recommendation)
| Calorie | 251 cal. | (12 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0.9 g | (4 %) | ||
| Roughage | 7.7 g | (26 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 2.8 μg | (14 %) | ||
| Vitamin E | 3.5 mg | (29 %) | ||
| Vitamin K | 34 μg | (57 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 7.5 mg | (63 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 102 μg | (34 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 29 μg | (64 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 929 mg | (23 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 68.6 mg | (23 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 4.3 g | |||
| Uric acid | 116 mg | |||
| Cholesterol | 204 mg | |||
| Complete sugar | 5.8 g |
Ingredients
- Ingredients
- 10 ozs Cherry tomatoes
- 9 ozs button Mushroom
- 3 Tbsps olive oil
- salt
- peppers
- 1 can White bean (drained weight 8 oz)
- 1 onion
- 1 tsp honey
- 2 Tbsps Tomato paste
- 7 ozs strained tomato
- 1 tsp soy sauce
- 1 tsp apple cider vinegar
- 1 pinch Red pepper flakes
- 2 tsps butter
- 4 eggs
- 1 handful parsley
Kitchen utensils
Preparation steps
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.
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.
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.
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.
Arrange baked beans, tomatoes and mushrooms together with a fried egg on each plate and sprinkle with parsley.
