I have a dog-eared, much loved copy of Nigella Lawson’s ‘How to Eat’. The spine is definitely broken in a few places, so that it falls on some of my favourite dishes. One of the most thumbed sections is the ‘fast food’ chapter. Here, Nigella describes a series of recipes for the cook in a hurry. It includes - under directions for a 10 minute, gooey chocolate pudding – the fabulous line ‘before you’ve even taken your coat off…’
Now, I’m not suggesting you stand in your winter parka whilst you throw this dish together. But, I love the idea of food that takes you two minutes to throw in a pan as you come in from work and will then simmer away whilst you get yourself settled for the evening ahead. This egg dish definitely ticks that box!
So, at its most basic, you can throw together a tin of black beans, a tin of chopped tomatoes and a teaspoon of chipotle, give it a stir, leave it to simmer for 10 – 15 minutes and you have yourself dinner for two. Crack a couple of eggs in halfway through, serve with an omelette, or do yourself a couple of pieces of toast and you have yourself something a little more substantial without much extra effort. Combine the full recipe below with smoked mackerel, some garlicky greens and maybe a rosti and you have yourself a brunch feast.
I do a few different versions of this but here is my favourite (serves two as a main or four as part of a brunch).
🍅1 can chopped tomatoes
🍅1 can black beans, drained and rinsed
🍅1 tsp blackstrap molasses
🍅1 tsp chipotle paste (or similar - I like granluchito smoked chilli paste)
🍅1 tbsp chopped coriander or parsley (I have both bought pre-chopped and frozen adding to speediness of the dish
🍅 1 egg per person (more if desired)
Put tomatoes, beans, molasses and chipotle into a large frying pan (with a lid) and simmer, without lid, for 10 - 15 minutes, stirring occasionally until thickened.
Make a well in the bean mix for each egg.
Crack eggs into the wells and cover the pan.
Cook for a further 5 – 6 minutes until the egg is set and cooked through.
Sprinkle with the herbs and serve.
The molasses gives an added sweetness. You can miss out altogether or substitute with 1 tsp sugar or date syrup.
A squeeze of lime added with the herbs just before serving works well. As does diced avocado.
This works well as spicy baked beans without the egg if you are vegan but you could serve with scrambled tofu to make it more substantial.
I'm Kim Adams, founder of SAVI Nutrition. A Registered Nutritional Therapist who is passionate about healthy, tasty food. Here I share with you my thoughts on food and health alongside a few of my favourite recipes.