Huevos Rancheros is a wonderful breakfast of Mexican origin and is a balanced (and delicious) way to start the day.
This baked egg recipe takes all the elements of the traditional rancher’s brunch and simmers them up in one pan – a perfect alternative to a fry-up and only one pan to clean!
The Good Stuff…
Huevos (eggs in Spanish) Rancheros is one of those robust meals that sets you up for a long day. In many respects, it is a perfectly balanced meal:
- It contains protein: from the eggs and baked beans
- It is high in fibre: from the spinach, tomatoes and beans
- It is full of antioxidants: from the red peppers, tomatoes, garlic and spinach
- It is great for your liver: the onions, garlic and spinach provide sulphur, which your liver needs to detoxify (so I guess this makes it a perfect hangover dish…)
- It is delicious! The smokiness of the paprika muddled with the acidic tomatoes, sweet baked beans and sunny egg yolk is an absolute pleasure. You can make the dish as spicy as you like – the avocado is there to cool down the heat and the lime adds a final zing to the dish.
This recipe also provides a whopping 9 portions of vegetables in total (so 3-4 per person)!
Food as medicine
This meal is a great example of how a combination of relatively simple ingredients can be a nutrition powerhouse.
You could do worse than planning in a meal of Huevos Rancheros a few times a month if any of the following are pertinent to you: blood sugar management, constipation, prostate health, high cholesterol, sugar cravings, hormonal imbalance or one-too-many-the-night-before…
The slow release of carbohydrates from the beans means it is a great option for those with blood sugar problems or if you are trying to lose weight (you’ll be fuller for longer).
The high fibre content is great for your gut – everyone knows beans can get things moving, but high fibre foods also prevent you absorbing too much cholesterol and help regulate your hormones.
The tinned tomatoes and baked beans are excellent sources of the antioxidant lycopene. Lycopene has been shown to keep the prostate healthy.
Besides containing a plethora of essential nutrients, eggs are also one of the best food sources of vitamin D during the winter months.
So, do yourself a favour and rustle up a batch of Huevos Rancheros. Sugary breakfast cereals cower in the shadow of this mighty breakfast.
Huevos Rancheros with Smokey Baked Beans and Avocado
- Knob of organic/grass-fed butter, lard or coconut oil
- 1 onion, peeled and sliced
- 1 garlic clove, minced
- 1 red pepper, finely sliced lengthways
- ½ chilli, finely sliced (optional)
- ½ tsp smoked paprika (or more to taste)
- 1 tin whole baby tomatoes (large ones are fine if you can’t find baby)
- 1 cup low sugar baked beans
- 2 large handfuls of spinach
- 4 organic eggs
- 1 ripe avocado
- Handful chopped coriander or flat leaf parsley (to garnish)
- Fresh lime
- Melt the oil in a frying pan or skillet, over a medium heat (a wok would also work) – add the onions and sauté until soft and translucent.
- Add the garlic, red pepper, smoked paprika and chilli (if using) and cook until soft.
- Add the tinned tomatoes (do not drain) and the baked beans. Stir to combine and turn up the heat until the mixture is bubbling.
- Season to taste – add a bit of salt, ground pepper and more chilli or paprika if you like.
- Add the spinach and gently fold in.
- Once the spinach is slightly wilted, make four wells in the stew and break an egg into each one.
- Cover and simmer until the eggs are cooked to your liking (about 3-4 minutes for a soft egg).
- Serve with sliced avocado and top with the fresh coriander or parsley and a squeeze of fresh lime.